Everything is measured, and the extremes will be reversed. Moderate tension is beneficial, but excessive tension will bring a series of adverse physical and mental reactions. Palpitation, shortness of breath, headache, dizziness, insomnia, dreaminess, indigestion and loss of appetite are common physiological reactions. Emotional instability, distraction, inattention, slow thinking, difficulty in memory and decreased learning efficiency are common psychological reactions. Excessive tension in the examination room can also lead to blank aura in the brain.
The fundamental way to overcome excessive tension is to enhance self-confidence. Specifically, the following methods can be adopted:
First, think about the benefits. Think more about your own strengths and advantages, personal, family, school, social and other subjective and objective advantages. For example, students with poor learning can think that they are not stupid, in good health, and the university has expanded its enrollment. Thinking about these psychology will be much more practical.
The second is to say more positive words. Both students themselves and teachers' parents should talk more about boosting morale, talk less about unlucky and discouraged words, praise and encourage more, criticize and nag less, always think positively, say positively, replace negative psychological hints with positive psychological hints, and play a positive role in "predicting self-realization".
The third is to be more successful. Learn from easy to difficult, don't aim too high, be eager to achieve, especially those with poor grades. Don't just buckle the difficult problems, work hard on the textbooks, firmly grasp the basic knowledge and principles, lay a solid foundation, and then gradually increase the difficulty. Through continuous success, reduce frustration and enhance self-confidence.
It is necessary to master some relaxation skills for some students who have physical symptoms due to excessive tension, or who are restless and afraid of studying. Commonly used relaxation methods are as follows:
One is to breathe deeply. People get flustered and short of breath when they are nervous, and a few deep breaths can relieve them immediately. The specific method is: inhale deeply, inhale, sink, inflate the abdomen, hold your breath, then exhale slowly, exhale for a long time, slowly and evenly. Do this several times in a row, your heart will slow down, your breathing will become even, and your mood will gradually calm down. We usually subconsciously sigh, yawn and take a deep breath, which can help us express our depression and eliminate fatigue. It can be seen that frequent deep breathing is beneficial to our physical and mental health.
The second is to relax muscles. A person's body and mind are a whole, and psychological tension will bring about systemic tension, stiff muscles and inflexible movements. It is difficult to relax muscles directly. We can take the method of fighting poison with poison, that is, tighten, tighten, tighten again, relax again, relax again. Do it from head to toe several times, and you will feel weak all over, relax your skeletal muscles, relax your internal organs and keep your brain quiet. When stretching at ordinary times, relax your muscles and help us eliminate fatigue. When students are tired or sleepy, or have a rest, they might as well yawn and stretch, which can not only restore their energy, but also improve their learning efficiency. When you are nervous about problems in the examination room, you can also take a few deep breaths to relieve tension, or rub your face and scratch your scalp with your hands to relax yourself.
The third is the image method. More than twenty years ago, when I was studying abroad, I was exposed to all kinds of relaxing tapes. Under the soft music background, all kinds of beautiful scenery are depicted in a low and slow tone, accompanied by sound effects such as running water, waves, birds singing and insects singing, which make people feel through vision, hearing, smell, touch and kinesthetic, supplemented by deep breathing and muscle relaxation exercises, and inspired by positive instructions, which can not only help people relieve anxiety, adjust their emotions, but also enhance their self-confidence and develop their potential. In recent years, we have also developed a variety of relaxation tapes and CDs for students, athletes, business owners and white-collar workers, civil servants and leading cadres. Here, I'll give you an example of the inducement I often use when giving psychological counseling to college entrance examination students, for students' reference:
Please sit comfortably, close your eyes and take a few deep breaths first. Ok, please imagine coming to a lawn. The grass is thick and soft. You are lying on the lawn, smelling the soil and grass. The grass is full of flowers, colorful, red, yellow, blue and purple. The breeze blew. You smell the flowers. You breathe deeply. So comfortable, so intoxicating. On your left is a dense forest. There is a winding path in the forest. It's quiet. It's quiet. You hear the chirping of birds and insects. On your right is a lake. The water surface is calm and there is no wave at all. Only a few ducks are swimming gently. The white hair is floating with green water, and the red palm is clearing the waves. There is a river in front of you. The river is spouting. There is a small bridge on the river, and there are several willows on the bank. Willows droop and sway in the wind. Your head is a blue sky. White clouds are floating in the blue sky. Like a pile of cotton, white clouds are falling, falling and falling to your side. White clouds are by your side. You are lying on the white clouds. Your body floats with the white clouds, getting higher and lighter, and the sky is cool. Your body is drifting away with the white clouds, getting higher and higher and farther away. Blue sea, golden beach, sunshine, waves, beaches and white clouds are falling, falling, your body is sinking, sinking and getting heavier, and the sand is thin and hot, and the sun shines on you, making you feel warm and warmer. The waves roared, high waves, white waves, sounds from far to near, bang! The sea is cold and salty. The waves don't pass through your body, and then slowly recede, and the waves disappear and the sound is getting farther and farther. Another wave comes, cold and salty. The waves slowly recede, and you feel warm all over again. The waves gently beat you again and again, bang! Shoot it, wow! Take a step back, pat, take a step back, the waves have washed away all your troubles and tiredness, and all your troubles and tiredness have been washed away by the waves. White clouds fall to your side again, and your body floats with them, getting higher and higher, getting lighter and lighter, floating around and coming back here. White clouds are falling, falling, sinking, falling to the ground. You feel comfortable and relaxed, relax your scalp, relax your forehead, relax your face, relax your limbs, continue to relax and relax more and more. You feel happy and energetic, your body is getting better and better, your study efficiency is getting higher and higher, your sleep will be stable and sweet, you are full of confidence in the future, and your future is bright. The college entrance examination will be successful! I will succeed! . Ok, 5-4-3-2- 1-0.
I wish you success in your exam!
Zheng Richang, a professor of psychology at Beijing Normal University, wrote "Enhance Self-confidence and Play Easily"? Doctoral supervisor)