This is the most effective way to learn

Chapter 44 Knowing how to take exams is also a skill (1)
The most important thing is the mentality of the exam, treat the exam with a normal mind
Exam mentality is half the success of the exam. If you don't take care of your mood, you will feel very tired.If you are facing exams such as the college entrance examination and the high school entrance examination, you must learn to "rest" your mood.Open up a sunny zone for your heart, and learn to "untie" your mood.

In your studies, you should try to maintain a normal state of mind. To maintain a normal state of mind, you must ask yourself with a normal mind, live the same life as usual, and maintain a normal sleep time.There is no need to pay too much attention to nutrition, and self-cultivation, adjustment and summary can be used as the rhythm of life before the exam.Don't set too high a goal for yourself, prepare for the exam like your daily life.

Haohao is a senior high school student, and his academic performance is not bad.Faced with the expectations of parents and teachers, I hope to repay them with better grades, but the stronger this idea is, the more nervous I will be during the exam.Several mock exams became more nervous every time. My palms sweated as soon as I got the papers, and I was so nervous that I was about to suffocate when I encountered a difficult problem. As a result, my grades became worse and worse.He has almost lost his confidence now, and he doesn't know how to face the college entrance examination.

He went to see their psychiatrist Mr. Wang.Teacher Wang listened to what he said, and then said: "Many students have this mentality before the exam. This is wrong. You should relax and face the exam with a peaceful mind."

"Ms. Wang, how can I have a good attitude? How can I solve the anxiety in my studies?"

Teacher Wang told him: "You can start from the following aspects: first, change your perception and view the college entrance examination correctly. You must understand that you are not taking the exam for your teachers and parents, but for yourself. You don't have to worry about failing to pass the exam for those around you How will you look at it, how embarrassing it is if you fail the exam, how sad your parents will be if you fail the exam, etc. The college entrance examination is just your own business, you just have to do your best and be worthy of yourself. "

Haohao nodded, as if he understood a little bit: "That means I should let go of the burden first."

"Yes, you can start the machine only after letting go of your burden!" Teacher Wang said again, "You must correct your mentality and face the exam with a normal mind. The so-called 'normal mind' means not to regard yourself as special, you have to admit the mistakes that ordinary people will make If you make mistakes yourself and allow yourself to fail, you will lower your expectations and make it easier to play.”

"Oh, this way I don't have so high expectations of myself, so I don't feel nervous."

"Yes, this is an effective technique to relieve anxiety and improve mental endurance." Teacher Wang said, "In this period of time, we should pay attention to building confidence and maintaining high emotions. The key to building self-confidence is to set realistic goals. Some students If you have mediocre grades but always focus on key universities, you are doomed to fail. Regardless of whether you are good, average, poor, or unstudent, you all have goals that suit you. If you find the goal, everyone will succeed."

In the future study, Haohao made a study plan and was able to pay attention to the combination of work and rest.Soon he had a good attitude. Facing the college entrance examination, he no longer had worries and anxiety, but became confident.

Examination is a major event in life, of course we must pay attention to it, but we must also pay attention to proportion and not pay too much attention to it.It is necessary to "despise strategically and pay attention to tactically", lift weights lightly, retract and release freely, have a degree of tension, and combine work and rest.Only in this way can we take it easy and climb the peak of the college entrance examination with ease.

In the study, if you feel irritable and nervous, you should take a proper leisure time.You can listen to your favorite music, watch your favorite relaxing TV programs, chat with friends, take a walk, go to the court to watch others play, etc., to relax your emotions.

In addition, the correct use of deep breathing is a simple and easy way to regulate emotions.Pay attention to breathing in slowly and rhythmically, and exhale slowly and rhythmically.In this way, you will immediately feel the muscles relax, the chest relax, and the mind relax.

To avoid mood swings, it is best not to talk to parents about things that easily cause mood swings, and avoid conflicts with parents and classmates over trivial matters.It is best not to discuss difficult problems with classmates, otherwise it may cause a lack of confidence.

Dilute the exam atmosphere and relax

Schools, parents and candidates themselves should attach great importance to the psychological problems that appear during the review and preparation stage, especially test anxiety, which will seriously affect test scores.Expert research found that among the 20 factors that affect the success of the college entrance examination, the psychological state of the candidates in the exam ranks first.

People will get nervous when they meet major events such as the middle school and college entrance examinations. Moderate tension can make candidates concentrate and help them review and prepare for the exam.Don't pay too much attention to the moderate tension before the exam, it should be regarded as a normal phenomenon.

If the examinee is too nervous, the string is too tight, and the result will be counterproductive.Sustained excessive tension will keep the brain center in an excited state, and then produce protective reactions such as fatigue, negativity, drowsiness, and lack of concentration, which will reduce learning efficiency.

If it cannot be changed, it will further develop into test anxiety disorder: worry, anxiety, irritability; inattention, memory loss, low reading efficiency, rigid thinking; headache, loss of appetite, nausea, palpitation, poor sleep.In mild cases, short-term thinking disorders may appear, and in severe cases, physical symptoms may appear.The so-called thinking disorder refers to lack of concentration, memory loss, negative and tired of studying before the test, sudden blankness of the brain during the test, or pause in thinking, or more and more chaotic thinking.Therefore, before the exam, you should downplay the exam atmosphere and relax your mood. Only in this way can you give full play to your potential and achieve excellent results in the exam.

It's time for Lingling to take the college entrance examination this year, and Lingling's family is too busy.The whole family circled around Lingling and became Lingling's logistics force.Lingling is also a sensible child. Seeing her family treat her like this, she has worked harder in her studies: she often drives late at night and does not take lunch breaks during the day.In order to be able to give parents a satisfactory answer.

Lingling's grades in the class are basically in the middle, but in the mock exams near graduation, her grades always go up and down.Lingling, who was originally nervous, felt a little anxious.What makes her even more troublesome is that her parents are more anxious than her. Every day when they go home, they always ask, "How is your review and how did you do in the exam? You must be admitted to university and you can't live up to your parents' expectations" and so on.

Whenever she heard these words, she felt a little nervous again.The care of her parents almost made her feel very upset. She was afraid to go home, let alone study with peace of mind.

What Lingling reflected was the bad mentality of the parents.It is a common phenomenon now that parents are more anxious than their children in the face of the college entrance examination.Parents are so anxious, how can they expect their children to have a good test mentality?Lingling was overwhelmed and fell ill.

Lingling's mother took the child to the hospital. After the doctor examined the child, the mother asked with concern: "Doctor, is it all right? Don't worry about it. Our daughter is going to take the college entrance examination this year. Such a big event can't be delayed." .”

The doctor looked at Lingling's mother and said, "There is nothing wrong with the child, but something is wrong with your parents."

Lingling's mother, Monk Zhang Er, couldn't figure it out. At this time, the doctor explained, "The child has mild pre-examination syndrome. Judging from the situation you just talked about, the main problem lies with the parents!"

The doctor told Lingling's mother that as a parent of a candidate, although she was anxious, she must not show it.Because your worry and anxiety convey the message "I don't believe in you" to your child, which can only make your child feel inferior and uneasy.Mature parents should be calm, calm and not impatient, just like usual.

Parents should not create a family atmosphere of "like an enemy".What "don't dare to speak loudly, dare not vent your anger loudly" can only be counterproductive, which is equivalent to reminding him from time to time: "You are going to face the college entrance examination, you should be nervous."On the contrary, you should talk and laugh happily, just like usual, be at ease, and don't have any abnormalities, so that the children will feel relaxed when they return home.

Don't pressure your kids either. "You must be admitted to ×× University. If you fail to pass the exam, we will be ashamed of others." Wait, it's best not to say, this is a very selfish and immoral approach. The child has the right to choose his life path. He knows that the exam is just his business and has nothing to do with your face, so the child will relax and good grades will come unexpectedly.

What parents need to do is to do a good job in logistical services.Parents have time to study more recipes to see what nutrients candidates need, and prepare every meal for their children carefully to ensure nutritional supply. This is the most necessary and necessary thing.

It was only then that Lingling's mother suddenly realized that their busyness was not helping.Thinking about being around them, there are quite a few parents who are "busy".They should really be reminded and let them all know what to do in the face of their children's exams.

When people are emotionally tense, norepinephrine will be secreted in the brain; when they feel fear, adrenaline will be secreted in the brain.These hormone substances are indispensable substances in people's life.However, if you are in a feeling of fear and tension for a long time, these substances will continue to be secreted, and their toxic effects will cause damage to the body, greatly affecting the efficiency of reviewing exams.

On the contrary, when people relax, the brain will secrete β-endorphin, which can activate brain cells, keep the body vigorous, and maintain and continue the happy mood.If candidates are in this state, they will be able to see and remember.

Some candidates and their parents often pay too much attention to the results when facing the college entrance examination or other important exams. Some candidates always think when the exam is approaching: "I have struggled for 12 years, and I have only been working on the college entrance examination for a few days. What if I fail the exam? "So the more I thought about it, the more worried I became, and the more I thought about it, the more nervous I became.In fact, the hand that wants to go through the eye of the needle too much will shake, the foot that wants to score a goal too much will shake, and the heart that wants to win the exam too much will tremble.Too much focus on the results, but no results.

Candidates should shift their focus to the review process. Under the guidance of the correct review strategy, they should do a good job every day of review and do a good job in every question at hand.As long as you do your best subjectively before the exam, I believe the result must be the best for you.As for the real result, it is not entirely up to you to decide, just leave it to God to decide!

Reduce exam stress and lower anxiety index

Many students report that they are very tired before the exam. The word "tired" can be understood from a perspective as the result of heavy learning tasks, tight review time, and exhaustion of physical and mental strength.From another point of view, it is caused by the anxiety of the exam.Anxiety is an emotional state of nervousness and slight fear that occurs when individuals fail to achieve their goals or face perceived insurmountable obstacles.If this kind of anxiety is stimulated under certain test-taking situations, it is test anxiety.Many candidates are overly worried about the test results before the test, and some have symptoms such as insomnia, headache, gastrointestinal discomfort, significantly faster heartbeat, sweating, frequent urination, and shortness of breath before or during the test.However, some candidates show panic in the examination room, hasty answers, and memory seems to be blank, etc., which are all manifestations of test anxiety.

Always worrying that you will not do well in the exam, such negative hints must not be good for your exam.This negative self-suggestion will increase test anxiety, and the result will inevitably affect test-taking ability.Facing an important exam that determines the goal of life struggle, it is impossible to say that you are not nervous or anxious.However, excessive anxiety will inevitably affect the psychological and physical conditions of the candidates taking the test, leading to the result of not being able to perform normally.Therefore, psychiatrists often recommend candidates to measure their test anxiety level. If the anxiety level is above moderate, they should seek the help of psychology to analyze the causes of excessive anxiety, so as to reduce unnecessary anxiety in time.

Teacher Wang Wenwen is the psychological counseling teacher in the school. On this weekend, a girl came to her.Teacher Wang knew this girl before. She was a top student and her name was Dongdong.She is excellent in character and learning in the class.But this time the girl said the first thing she said when she saw her: "Oh! Life is tiring."

This sentence came from the mouth of a young girl, which is indeed shocking, but at this moment, it is uttered from the mouth of a senior high school student, and Teacher Wang thinks it is understandable.No reason, because there are indeed many candidates who have said the same thing to her.

Although Dongdong has good grades, she has her own troubles.She has been studying very well, but recently she always suspects that someone is talking about her behind her back.Sometimes she seems to have heard that her classmates think she is rigid and doesn't like to play with her, and sometimes she seems to have heard people say that even the teacher doesn't like her personality.She was preoccupied, and as a result, her test scores declined.The teacher said a few words, which added to her psychological burden.She obviously felt contempt and disgust from the teacher's words, and she felt that the teacher didn't value herself as much as before.

In recent days, she has been depressed and feels that life is meaningless.

From the girl's conversation, Mr. Wang judged that she had anxiety before the exam.These situations reflect the bad mentality of the candidates: test anxiety problems.Exam anxiety refers to a state of psychological anxiety caused by the stimulation of the exam situation.The reasons for it are exogenous and endogenous. The exogenous ones mainly come from the external pressure, such as the expectations of parents, teachers, relatives and friends, etc.; the endogenous ones mainly come from the candidates themselves, such as the candidates Cognitive biases, etc.

Dongdong reflected that he should handle interpersonal relationships well. In fact, these situations do not necessarily exist objectively.It may just be the result of her nervousness and momentary paranoia.So Teacher Wang advised her to relax and face the exam with a relaxed attitude instead of worrying too much.

Of course, Mr. Wang also reminds some teachers here that as a teacher, a fundamental principle is: no discrimination, no attack, no comparison, and no blame.Don't pay too much attention to the results of the mock exam, and don't "talk about heroes by their grades".A dissatisfied look or a heavy sigh from you will become a burden on the students' hearts.Middle-level students should focus on encouragement, and poor students should focus on appeasement, so that they can keep their hearts, so that they will not break the jar and affect other students.

Dongdong's story reflects a common problem. Students must resolve their mental stress before the exam and face the exam with a relaxed attitude. Otherwise, it is impossible to get excellent grades.

For the anxiety caused by excessive pressure before the exam, there are many ways to solve it.The most important ones are the following four methods, interested students can try it.

Inhibition

Many students are always worried about stage fright before the exam, fearing that they will be nervous.In this regard, candidates can use restraint to avoid stage fright or distraction.The principle is that when a group of neurons in the brain are stimulated, they will emit excitement to stimulate the cerebral cortex and generate thinking activities.At the same time, it will send out another kind of excitement to inhibit the activity of other neurons.The specific method of using the suppression method is that when candidates get the test paper, they only need to calmly think about the questions on the test paper. It will not take long for this kind of stage fright or mental distraction to be distracted, and then the body will be adjusted to enter the optimal state. status to complete the exam.

Sleep method

As soon as some candidates received the test papers, due to lack of sleep last night, poor health, or stage fright, they performed abnormally.At this time, you may wish to lie on the table and rest for 3 to 4 minutes to achieve a calming effect.Doing so is conducive to the coordination of the central nervous system, and can also eliminate fatigue and tension, make the mood stable and the thinking quick.As a result, the competitive state of the body is turned from a trough to a peak.

soaring method

After some candidates got the test papers, they became anxious, which led to the disorder of the autonomic nervous system, the excessive tension of the sympathetic nervous system, and the excessive inhibition of the vagus nerve.At this time, candidates can let their thoughts swim freely on the prairie like shepherding sheep.In this way, it is conducive to the coordination of autonomic nerves, so as to get rid of the situation and successfully prepare for the exam.

Simplification

In the past, as soon as many excellent candidates got the test papers, they eliminated the simple test questions first, and then solved the difficult and simplified problems step by step.Because once the simple test questions are completed, you can effectively stabilize your emotions, activate your thinking, and quickly improve your response ability.

What should I do if I feel restless when it comes to exams?
Chen Zixian was afraid of exams, even if she studied well, she would feel restless when facing the upcoming exams.Two days before each exam, Chen Zixian couldn't eat or sleep well, and even had diarrhea, and once fell ill.The parents tried every means to comfort her, but the results were not always good. Seeing that the senior high school entrance examination was coming, she gradually became more and more uneasy.

Chen Zixian's situation is likely to be due to "examination syndrome".The so-called exam syndrome is not a disease in the traditional sense, but a psychological symptom.Its main performance is:
(1) Uncertainty before the exam, extreme mental anxiety, memory loss, and slow thinking.

(2) All kinds of adverse physiological reactions occur before or on the day of the test, such as fever, dizziness, headache, rapid heartbeat, sweating, and even shock, resulting in so-called dizziness.

(3) During the exam, I feel blank in my mind, my thinking ability is reduced, I am at a loss, flustered, unable to control my emotions and thinking, and I am afraid of the serious consequences of failing the exam.

Examination syndrome is mainly due to the following reasons.

(1) The individual's psychological quality is unstable or the psychological endurance is not good, and people with neurotic personality or overly sensitive nerves are more common.

(2) Too high expectations for learning, too much psychological pressure, excessive mental stress and fatigue, and fear of failing the exam
(3) Lack of confidence in the exam, overemphasis on the exam results, serious inferiority complex.

(4) Irregular life, unscientific learning methods, and unscientific use of the brain, resulting in a bad physical and mental state.

(End of this chapter)