The diet before the exam should pay attention to the integration of the diet on weekdays, and the gap should not be too big, so as not to be unacceptable to the stomach. Food is mainly light, eat less greasy food and eat more fruits and vegetables.
Make sure to relax before the exam. If you feel stressed and uncomfortable on weekdays, you should decompress and relax in time.
Examination anxiety is an emotional reaction, which not only affects students' academic performance and learning activities, but also affects their mental health. Relieving methods can be self-confidence training, system desensitization, muscle relaxation and so on.
Self-confidence training mainly expresses normal feelings and self-confidence through test anxiety patients. It is a self-training method to reverse those negative self-awareness, thus weakening or eliminating their test anxiety.
First, the adjustment of test anxiety
The adjustment of test anxiety includes cognitive adjustment and behavior correction.
1. Cognitive regulation. First of all, resolutely put an end to using negative language such as "finished" and "I am terrible" to imply myself; Secondly, eliminate the wrong information in your brain, don't be intimidated by one or two exam failures or one or two exam mistakes, and don't lose confidence because you think you can't do it; Thirdly, reduce the pressure of the surrounding environment appropriately, argue with yourself against various concerns, and correct cognitive bias with this rational emotional therapy.
2. Behavior modification. There are two methods, one is relaxation training and the other is systematic desensitization training. The principle of relaxation training and systematic desensitization training is the principle of mutual inhibition, that is, people's emotions in a relaxed state are mutually resistant to anxiety. For example, the emergence of a relaxed state will inevitably inhibit the emergence of anxiety and tension.
Second, relaxation training Relaxation training is a training method that gradually relaxes the muscles of the human body through certain methods, such as breathing, hinting, imagery, music, etc., so that the brain gradually calms down, thereby adjusting the excitement level of the central nervous system, relieving tension, and enhancing the brain's ability to control the whole body. The principle of relaxation training, that is, there is two-way conduction between muscle and brain, and the brain can dominate muscle relaxation, and muscle relaxation can be fed back to the brain.
Educators believe that candidates should pay more attention to the process of each mock exam before the college entrance examination. Any exam before the college entrance examination can be regarded as a usual exercise, and the result is just a number. Students need to pay attention to the content behind the numbers. To beat the college entrance examination, we must first beat ourselves psychologically. But in fact, it is "very difficult" to form such a mentality. Some candidates are too nervous in the examination room, confused in thinking and blank in mind. These are all manifestations of excessive anxiety, and this state can only be alleviated through multi-party communication.
1 1 Simple ways to relax quickly:
In real life, the pressure from work or family always makes people feel anxious. There must be practical ways to relax and solve the pressure of life. Here are some practical ways to relieve stress:
1, blow:
Deep breathing can ease the emotional reaction that is about to erupt. All you have to do is inhale through your nose, slowly flow through your abdomen, then reach your ribs, then exhale slowly through your nose and gently say relax. It only takes a few seconds to move, and it will be completely new.
2. Relax your muscles:
In three minutes, you can try to do the following actions to relax your muscles.
Sit down and close your eyes.
(2) Inhale for about six seconds. On the one hand, tighten the muscles as much as possible.
(3) Breathe out your inhaled breath with hissing, let your body relax, and then breathe rhythmically for 20 seconds.
(4) Repeat twice.
3. Soak in hot water:
A hot bath is the oldest sedative. To relax yourself, it is best to soak in hot water above your body temperature for no more than 15 minutes. A hot bath can also help.
4. Take a walk:
Try not to arrange lunch appointments, use lunch time to rest your mind, be alone and concentrate on enjoying lunch slowly. After that, you can take a walk. 10 minutes of easy walking can relieve tension, and the effect can last 1 to 2 hours.
5. soliloquize:
That doesn't mean you're crazy. In fact, it can help you avoid the road to destruction. Talking to yourself is a good way to cope with stress. This method is mainly to give yourself a chance to listen, ask questions and think about your own problems, so that your vision will not become narrow.
6. Don't panic too much:
If you often say, "Oh, my God! How miserable! Let me die! " In this case, you may be too scared. If necessary, imagine yourself in a flood, so that you can understand that growing a big pimple on your face is not a big deal.
7. Turn on the music and dance to the song:
Some experts say that relaxing music should be played slowly and quietly with musical instruments, but it doesn't matter if you are tired of listening to Brahms. Quiet music has two characteristics: familiarity and preference, so whatever music it is, as long as it makes you happy.
8, the use of sports:
Regular exercise may be the most practical way to relieve stress. Doing forty minutes of exercise can reduce stress for three hours, but taking a rest at the same time can only make you relax for twenty minutes. At the same time, if you are more nervous, you will feel happier after exercise.
9. Do nothing:
It is not easy for a busy person to suddenly let go of everything, but everyone needs a blank period of time. The competition in real life is fierce. If you don't leave some time for yourself, you will appear nervous, irritable and anxious, which will affect others relatively.
10, the world is not perfect:
Admitting that perfection is the biggest cheating game in the world, we must understand that it is impossible to achieve 100% perfection. If it can reach 90%, it will be quite successful. For example, perfectionists demand perfection, which will only bring them boredom and dissatisfaction with their career and personal life. Perfectionists are not necessarily more successful than others even if they work tirelessly. Narrow.
1 1, ask experts:
All the ideas about stress reduction emphasize the use of some skills to balance excessive stress, rather than letting yourself have no stress at all. So if you can't control your stress, don't bear it alone. Talking to doctors and experts will help.
In fact, if the anxiety is moderate, it is proved from psychological research that it will help us get good grades in the exam. If you don't have any anxiety, worry and laziness, you can't take what you have learned out of your brain's memory bank in a short time and show it quickly.
We think that excessive anxiety, such as fidgeting, will affect our normal performance. Therefore, students with excessive anxiety, such as fidgeting, unable to eat or sleep, are treated by some psychological adjustment methods. In what way? There are probably three main ways to regulate excessive anxiety. The first is to relax. Anxiety is a kind of tension. Compared with the tense situation, we are relaxed. We can use some relaxation methods.
There are three ways to relax:
The first one is called breathing relaxation. By adjusting your breathing, you can relax your nervous mood. The second is called muscle relaxation. From top to bottom, let me give a very simple example. I hold my right hand tightly, hold it tightly, then tighten it until I tremble, fully experience this tension, then slowly let go of my fingers, and then slowly experience such a relaxed feeling, which will make me more and more relaxed and relaxed. This method is easy to learn and can relieve anxiety. Imagine relaxing. Imagine the sea, blue sky, white clouds and grassland, which will relax your mood from tension. This is the relaxation method.
The second method is called catharsis: when you are anxious and irritable, you can vent. There are several ways to vent. A concrete measure is to speak out, find your good friends, find people you trust, or find a professional consultant to speak out your worries, emotions, feelings and current situation. Besides, you can shout it out and find an empty place, or a place where no one is there. You can shout. You said I was nervous now and wanted to get over it. Shout it out. There is also writing it down, in short, expressing the depressed emotions inside. This process is actually a process of venting emotions.
Remember to give a recommendation if you feel better ~ ~ ~ I hope to adopt it! ! !