People's Daily Online, Beijing, July 5 (Li Yihuan) The 2020 National College Entrance Examination will kick off on July 7. Affected by the epidemic situation, this year's college entrance examination candidates experienced a special "test preparation period", and the adjustment of the psychological state before the exam seems more important. How can candidates overcome psychological confusion, excessive tension and anxiety, and greet the college entrance examination in the best condition? Recently, People's Daily interviewed Zang Weiwei, associate professor of the Center for Psychological Quality Education, University of Science and Technology Beijing.
Mild anxiety or good for the exam but be alert to excessive emotions
At present, the prevention and control of epidemic situations in many places across the country has entered normalization. Zang Weiwei said that the college entrance examination is a major event in life and a challenge for everyone. Even if there is no epidemic situation, college entrance examination candidates may have a lot of pressure, and may also produce symptoms such as worry, diffuse anxiety, and insomnia. Of course, some students may also feel "excited", thinking of "this day has finally come, and my stage has finally begun" and so on.
Zang Weiwei said that in addition to the pressure of the exam itself, candidates this year may also face pressure from the objective environment due to the epidemic. For example, in some places, the "stepping on points" in advance is cancelled, and the candidates are more likely to lose their minds. These may increase the anxiety and anxiety of candidates to a certain extent.
"These emotional reactions may not necessarily have a negative impact. For example, moderate anxiety is more conducive to realizing your potential. Maybe you can get a better score. The key is to be moderate." Zang Weiwei pointed out that if you are too anxious and nervous, it may be He will eat well, sleep well, and cannot meet the exam in a better state.
"Three times" method helps candidates to ease emotions. Parents must "win" in details
Emotions themselves are functional, whether they are negative or positive, they may have "good intentions" included. Zang Weiwei said that for negative emotions, it is important not to exclude or eliminate them, but to perceive and use them better.
Regarding how to perceive and ease emotions, Zang Weiwei suggested that candidates try the "three times" method:
The first is to "feel it", to rationally understand the true state of my existence, for example, "I seem to be nervous now" "I am a little uncomfortable in my stomach now" and so on.
The second is "thinking about it". What signal does the tense situation send? "I put too much pressure on myself? Or I always think about it, so I'm stuck?"
The third is "action". What can be done now to make it feel better? It may be a ten-minute walk, it may be listening to a song, it may be procrastinating, it may be simply taking a deep breath. As long as it moves, it may be effective.
The whole stage of candidates' preparation is also a great test for parents. Regarding how to help children overcome "pre-test syndrome", Zang Weiwei suggested that parents should pay more attention to details. First, when the child has needs, parents try to provide support and help. When the child does not need to pay attention to keeping a distance and giving the child a certain space; secondly, it is recommended to "observe from a distance and carefully." A relaxed and warm family atmosphere is enough; third, parents should keep their normal heart, and focus on daily diet and lightness and health, and do not change much more than usual.
Start from the "heart" and go lightly to meet the exam
The two-day countdown to the 2020 college entrance examination has blasted the horn of the charge. Zang Weiwei hoped that the students would establish a relaxed state of mind, start from the "heart", play lightly, and confidently greet the victory of this youth exam.
Zang Weiwei said that to enter the sprint preparation stage, the first thing is to let the matter go as it pleases and follow the "heart". If you have a learning state in these two days, you can turn over the book and look at the exercises. You can also relax moderately. The most important thing is to keep the brain in a happy and comfortable state. The second is to use your imagination and enjoy the "heart". If you are worried about the various situations that may occur in the examination room, you can find a relatively quiet and relaxed time, and imagine in your mind what may happen on the day of the college entrance examination. The third is to actively imply that the "heart" wants to succeed. Choose a relatively quiet and relaxing time, write a word, talk about it, or draw a picture (of course you can also sing) your ten advantages, or five small things that make you proud, etc., these can help Energize and charge, so that candidates are full of energy during the exam.
"The college entrance examination is a very important opportunity, but it is not your only chance to enrich your life; believe in yourself and bravely ride the wind and waves, we are all blessing you!" Zang Weiwei said when he addressed the candidates.