[How to cross the "psychological barrier" in the college entrance examination? Change "don't be sloppy" to "be cautious and serious"
Gaokao Think Tank 3
Many people say that the college entrance examination is actually a test mentality at the end. After more than ten years of knowledge accumulation and final year of review preparation, it is necessary to have a stable and positive attitude in order to accumulate in three days of the exam and give full play to your strength as much as possible in the best state without regrets. In the last few days before the college entrance examination, how to make psychological adjustments and kick the "kick at the door"? To this end, Guangzhou Daily all-media reporters interviewed university professors and several high school teachers.
Zhao Jingbo, professor of psychology and director of the Mental Health Center of the School of Public Health of Southern Medical University, said that it is normal to have nervousness and anxiety before the exam, and appropriate tension is even more conducive to the performance of the examination room. Candidates should be aware, acknowledged, and accept these emotions, and then carry out effective and positive psychological hints, so that they can better cross the "psychological barrier" of the college entrance examination.
Text/Guangzhou Daily all-media reporters Liu Xiaoxing and Xie Zekai
Tips1 "I want to be cautious and serious" "I want to take it easy"
In the face of the college entrance examination, many candidates will remind themselves to "don't be nervous", "don't be sloppy" and "don't go off topic", in fact, this practice is not advisable. Zhao Jingbo said that psychology has an effect called the leather Marion effect, which refers to the expectation or prediction formed by people based on the perception of a certain situation, which will make the situation produce the effect of adapting to this expectation or prediction. "What you expect, you get." For example, many candidates want to be sloppy, be careful and play at the highest level. So I constantly remind myself to "don't be sloppy", but the number of repetitions is too much, but every time is sloppy. The right thing to do is to say what you expect. The expectation corresponding to "don't be sloppy" is actually "cautious and serious", and "don't be nervous" corresponds to "relax", then candidates should repeat "I want to be cautious and serious" and "I want to relax" to make positive psychological cues a reality.
Some candidates said that even if they made positive psychological hints, anxiety still lingered. Zhao Jingbo reminded that to treat the emotions we don't want, don't blindly resist, but be aware of your emotions and admit that you are indeed nervous and anxious. Then give these emotions a nickname and try to accept them. For example, when you are anxious, you can think "Xiao Jiao is holding my hand again". When you accept emotions, you are not easily troubled by emotions. Third, you can properly talk to people you trust and express your emotions and find ways to release. But don't keep saying it, it's easy to get stuck in emotions.
Tips2 Don't think of the problem too hard and complicated
The big exam is imminent, how to avoid "mental internal friction"? The answer given by Zhao Jingbo is: don't think of the problem too difficult and complicated, just study and live according to the plan every day.
Specifically, eight points can be achieved: First, get up early in the morning to avoid getting up late and acting in a hurry. The second is to create a clean and organized environment to reduce interference. For example, don't pile all the textbooks on the desk, it is easy to feel nervous and chaotic when you see the mountains of books. The third is to make a list of things to do, putting the most important things in front or when the energy state is at its best. The fourth is to do only one thing at a time, focus on what you do, don't do this thing and think about that thing, and think that there is a big problem in mathematics that cannot be solved when reviewing Chinese. The fifth is to try to get yourself to start doing things as soon as possible, and the sooner you start, the less worries you have. The sixth is to study in segments, take a break every 40 minutes of study, and keep yourself in an energetic state. Seventh, exercise regularly, keep 30 minutes of exercise as much as possible every day, but pay attention to heat prevention. Eighth, relax before going to bed, and do not do big problems and problems that require a lot of thinking and brain power. Before going to bed, you can memorize words, memorize famous sentences, and listen to light music to soothe your spirit.
Tips3 Embrace insomnia and believe in yourself
Before the college entrance examination, some candidates will have a decline in sleep quality or even can't sleep before or during the exam, in this regard, several high school teachers said: This is normal, do not panic.
Teachers Deng Runtian and Luo Wenwen of Guangzhou Zhenguang Middle School want to tell candidates that it is good to sleep before the exam, and it is common to not be able to sleep. Zheng Feika, director of the Student Development Center of Guangzhou Peiying Middle School and senior teacher of moral education in high school, also said that between the period before the exam and the exam, a small number of people slept soundly. Yang Min, a mental health teacher at Guangdong Huaqiao Middle School, said that because candidates will face an important exam in their lives, their brains will be very excited. In this case, candidates believe in their physical potential. It doesn't matter if you have insomnia until the early hours of the morning or even a night without falling asleep. The body will make the best adjustments for this exam. So insomnia is insomnia, accept it, and believe that you can do it even if you have insomnia.
Teachers suggest that when they can't sleep, candidates can listen to songs, close their eyes, or use aromatherapy to avoid new problems in their hearts. Test takers can also use some sleep aids, such as drinking a glass of warm milk before bed, or doing a deep breathing relaxation training and meditation.
Tips4 It is recommended to divert attention when the status declines
Some students said that the closer they got to the college entrance examination, the worse their state became, and even the questions that were handy before were a little uncomfortable to do, and their reactions became slower. For this situation, Zhao Jingbo said that it may be that "the bow is too full", resulting in tension to the point of numbness. It is recommended to learn to "let go", appropriately reduce the time for reviewing and reading books, and "activate" yourself again. You can use exercise, stretch your limbs, etc., or you can look at the scenery outside the window, completely empty your brain, observe the shape of the leaves, and appreciate the light through the gaps between the branches and leaves. In addition to vision, you can also listen carefully to the sounds around you, smell your favorite taste, taste your favorite food, touch the surface of cool objects, and activate your vision, hearing, smell, taste, and touch. In these ways, the mind will be clearer when you divert attention and return to learning.
Walking into the examination room, when sitting in the position, if the heart beats hard and it is difficult to calm down, then you can try to close your eyes, straighten your back, focus on breathing, take a deep breath, hold your breath for three to five seconds, and then exhale slowly, and when you exhale, you can whisper the state you want to achieve, such as "relaxed" and "comfortable", etc., which can help you calm down faster and focus on the exam state.