This is the most effective way to learn

Chapter 45 Knowing how to take exams is also a skill (2)
With the approach of the big exam, many candidates will have this kind of "pre-exam anxiety" that we often say.Psychological research shows that anxiety refers to the individual's failure to achieve goals or the threat of overcoming obstacles, which leads to frustration of self-esteem and self-confidence, or increases the sense of failure and guilt, forming a nervous and fearful emotional state.Exam anxiety is stimulated by a certain test-taking situation, restricted by individual cognition and evaluation ability, personality tendency and other physical and mental factors. out of a state of mind.In fact, moderate anxiety before the exam can help candidates develop their psychological potential, but excessive anxiety will inhibit the brain, which is not conducive to the candidates' on-the-spot performance in review.Therefore, how to adjust the psychological state before the exam is a problem that all candidates and parents generally attach importance to.

Whether you can adapt to the exam and get good grades depends not only on the level of cultural knowledge of the students, but also on the psychological quality and mental health of the students.It requires students to have a high level of knowledge and culture, a strong will and a conscious and decisive psychological ability.Lack of necessary psychological ability in any aspect may lead to examination failure, induce various emotional disorders and physical and mental dysfunction, and produce examination syndrome.

Due to certain subjective and objective factors, students will feel nervous when facing a major exam, and it is inevitable to fail the exam occasionally.This is a normal emergency psychological reaction and cannot be regarded as a mental illness.The so-called exam syndrome refers to the repeated occurrence of similar symptoms that have to be repeated or often faced with exam situations. If not corrected in time, it can often lead to a vicious circle, until the severity of being unable to take the exam.

Exam syndrome is a mental illness that is nervous and fearful of exam situations and unable to adjust by itself.Therefore, the effective measures to treat this disease are firstly to eliminate all kinds of psychological pressure before the exam, and correct incorrect brain use and exam-taking methods.Eliminate all kinds of psychological pressure before the exam

Parents make unrealistically high demands, have high expectations, and intentionally or unconsciously urge, threaten, coerce, and exert all kinds of pressure in their actions.In order to create a good psychological environment for students, parents should eliminate all psychological pressure imposed on students.Parents must understand that a diploma is only a certificate for a person to master knowledge, and it is by no means the only passport for life.There are expectations and requirements for children, but they cannot be artificially raised unrealistically. The path of life can only be chosen by the students themselves.Imposed psychological pressure can only lead to psychological stress and failure in exams, which is counterproductive.Correct incorrect test-taking methods and help candidates use their brains scientifically
First, ensure adequate sleep time.Examination is a kind of high-intensity mental work.During the examination review period, the brain nerve cells are in a state of continuous high excitement for a long time, which consumes a lot of energy. If sufficient sleep time cannot be guaranteed, the brain nerve cells will be fatigued or exhausted, which will greatly reduce the efficiency of thinking.Effective measures are:

(1) Do a good job of preparation before going to bed and eliminate various factors that are not conducive to sleep.For example, remind candidates not to use the brain continuously for a long time, not to drink strong tea, use stimulants, smoke excessively, or even drink too much before going to bed.Supervise candidates to fall asleep regularly and relax mentally.Wash your feet and brush your teeth before going to bed.

(2) Create a good sleeping environment.Try to keep the environment as quiet as possible, the room is dark and cool, the air is circulated but not blown by convection, the mattress is flat and comfortable, and it is forbidden to sleep on the sofa overnight.

(3) If the examinee has short-term insomnia, in order to prepare for the exam, parents can give the examinee an appropriate amount of fluazepam or Haiershen 1-2 tablets before going to bed.

Second, cultivate a good mood.The review effect is good or bad, and whether the test is successful is often related to the students' learning motivation and emotional factors.All candidates who have a strong desire to prepare for the exam and review, have a hot and benign mood, concentrate on it, and consciously excite the brain will greatly improve the learning effect.Emotions are a mirror of people's inner experience and the "catalyst" of people's spiritual activities. Any kind of psychological behavior is invariably marked with emotions.Enthusiasm, happiness, optimism, clarity, and positive positive emotions can promote thinking efficiency, make people alert and flexible, enhance memory function, and be full of confidence in exams.Negative emotions are also an important pathogenic factor of exam syndrome.Therefore, candidates must eliminate fear of learning, weariness of learning, pessimism, disappointment and fear.

Third, the proper arrangement of the day before the exam is an issue that parents tend to overlook.Generally, candidates are always racing against time during the exam preparation period, and they don't know how to make reasonable arrangements for the day before the exam.The usual practice is to drive all night hard the day before the exam, and fall asleep very late that night, for fear of missing details.In fact, this is not a scientific method of using the brain, and it often leads to the opposite result.At this time, parents should help candidates adjust their pre-examination status. The scientific points are:

(1) Stop all exam preparation activities, let the brain get the most precious "before the war" quiet rest time, and "recharge your batteries".Candidates and parents should understand such a simple truth: "A strong bow is at the end", and the bowstring is always tensed, and the arrow cannot be shot far.Only when the bowstring is tightened at the moment of archery, can the incomparable power burst out.

(2) Stop intense mental work, let the body and mind relax and be in the best state of tranquility and happiness, listen to music, watch TV, go for a walk in the park, do freehand exercises, and consciously forget about the upcoming battle scene, so as to achieve unexpected results success and gain.

(3) Fully guarantee the sleep time of the night.

Before the exam, parents tend to care too much about the candidates, which will lead to tension.We need to make parents understand through parent meetings and home visits that children have a harmful psychology of "tension and anxiety" during the exam.If parents want to help their children overcome this anxiety, they must first correctly analyze their children's actual situation, and do not force their children to set too high or too high goals.Second, parents should not be eager for success in their children's education, and they should not blindly demand that their children have only advantages.Third, parents are required to urge students to develop good study habits.

In short, in order to do this work well, not only in-depth research is required, but also in-depth work is required. If this problem is solved well, it will be very beneficial to the growth of students.

Recipe for pre-exam stress relief

During the school's exams to select recommended students, Xiaomin, who usually had good grades, had to quit the exams because she was too nervous, didn't eat breakfast, had low blood sugar, and was physically weak.

As the senior high school entrance examination, college entrance examination, and postgraduate entrance examination are approaching day by day, the psychological pressure of candidates and parents is also getting tense, and the psychological pressure of candidates is also increasing.Judging from the situation over the years, there are always many good candidates who fail the college entrance examination or have unsatisfactory grades due to excessive psychological pressure, psychological instability, and poor learning status before the exam.If the knowledge level of candidates is the hardware to obtain an ideal university, then the stability of the candidate's mentality before and during the test, as well as psychological balance and relaxation are the software to achieve ideal results.

Therefore, it is very necessary for candidates to actively debug and reduce psychological pressure before and during the college entrance examination.In view of candidates' long-term over-stress, anxiety, depression and other psychological problems caused by time constraints and high pressure before the test, candidates and their parents can actively carry out decompression therapy in combination with the actual situation, so that candidates can relax and have a stable state of mind before the test , to return to a normal physical and mental state.

For the parents of candidates, it is a good way to adopt diet decompression method.

Diet therapy includes two aspects. On the one hand, a scientific and reasonable diet can ensure the physical health of candidates and provide sufficient material and nutritional basis for super-intensive mental work of candidates.

For example, a reasonable combination of lean meat, fish, eggs, poultry and other foods before the test can help strengthen the body and ensure the nutritional needs of mental work. This is the physiological guarantee for candidates to reduce psychological stress.

On the other hand, studies have shown that some foods can directly reduce people's psychological stress, and some foods can also improve our acceptance and work efficiency, making our thinking more agile and focused.For example, vitamin C has the effect of reducing psychological stress.When people are under great psychological pressure, the body will consume a lot of vitamin C, so candidates should take a lot of vitamin C-rich foods such as strawberries, onions, cauliflower, spinach, and fruits.Strawberries are delicious and can eliminate tension. The pectin in strawberries can make people feel comfortable, so you should eat at least 200 grams of strawberries every day.Cabbage can reduce people's nervousness and make studying easier before exams.Onions can eliminate excessive tension and mental fatigue. Eating at least half an onion a day can dilute the blood and improve the oxygen supply to the brain.

At the same time, some foods can concentrate people's energy and improve work efficiency, which can indirectly reduce the psychological pressure of candidates.For example, carrots can improve memory, because carrots can speed up the metabolism of the brain and help memory.Bananas contain serotonin, which is indispensable for the successful consciousness of the human brain.Lemon can make people energetic and improve receptivity.Langoustine is a nutritious and delicious food for the brain. It contains 3 important fatty acids to supply the nutrients needed by the human body, and can keep people focused for a long time.Walnuts are also an ideal food for long periods of concentration.Parsley (note: parsley is a kind of seasoning) can inspire people, and the volatile oil contained in it can stimulate the whole nervous system of people, which is the premise of generating innovative ideas.

In addition, eating less and eating more can also help reduce the tension and fatigue of candidates. For example, regular chewing of foods such as peanuts and cashew nuts is helpful to restore physical fitness and reduce fatigue.

However, food that is too hard and too greasy is not an ideal food for candidates.Because mental stress will inevitably affect the digestive function of the stomach and intestines, these foods will increase the burden on the stomach and intestines, which in turn will aggravate the mental tension of candidates.

Eat more stress-reducing foods

1.multivitamins are stress relievers
Vitamin C has the effect of balancing psychological stress.Studies have shown that when a person is under certain relatively large psychological pressure, the body will consume 8 times more vitamin C than usual.Therefore, at this time, you should take in more foods rich in vitamin C, such as spinach, cauliflower, sesame, and fruits.Foods rich in B vitamins can stimulate the adrenal glands to secrete anti-stress hormones.Nuts, pods, dark green leafy vegetables, milk, etc. are rich in B vitamins.

2.Calcium, magnesium, zinc balance mood
Calcium is a natural nervous system stabilizer.Experiments have proved that when a person is under some kind of stress, the calcium excreted through urine will increase.Therefore, when you encounter something that goes wrong and you have a bad temper, pay attention to choosing foods high in calcium, such as milk, yogurt, dried shrimps, egg yolks, etc., which have the effect of stabilizing emotions.

Magnesium is also an important neurotransmitter, allowing muscles to relax and the heart to beat regularly.Foods rich in magnesium include: almonds, peanuts, seafood, beans, bananas, etc.

In addition, zinc is an important cofactor for the synthesis of proteins and nucleic acids, and is also involved in maintaining blood sugar balance.Foods rich in zinc include eggs, lean meat, seafood and so on.

3.Dietary fiber is a good stress reliever
Chronic stress and fatigue can lead to gastrointestinal disturbances such as chronic constipation, indigestion or cardiovascular disease.Dietary fiber in food can help digestion, promote intestinal peristalsis, reduce gastrointestinal diseases, and maintain the normal operation of the stomach and heart.

The easiest way to supplement dietary fiber is to eat more fruits and vegetables, replace white rice with whole grains, and replace refined white bread with whole wheat bread.

Supercharged Foods Don’t Eat

1.high fat food
Whole milk, ice cream, fried chicken, french fries, pizza, hamburgers, cheesecake, skin-on chicken and duck and other high-fat foods. These foods are not easy to digest and often stay in the gastrointestinal tract for 5 to 7 hours , and concentrate blood to the gastrointestinal tract, which can easily make people feel tired and irritable.

2.Gas-prone vegetables
Such as cabbage, cauliflower, kidney beans, soybeans and so on.

3.sweets

Sweets tend to make people excited in a short period of time, but the feeling that follows is tired.

4.stimulating food

Some irritating foods are also easy to increase stress, such as wine, coffee, strong tea, chili, curry, etc. Excessive intake can easily cause emotional anxiety.

5.instant food

Some canned foods with high salt content, instant noodles, sausages, ham, hot dogs, pickled products, etc. Eating too much will also make the mood tense.

Stress Relief Nutrition Recipes
Parents should master a few basic principles when arranging pre-examination stress-relief meals for their children:
(1) Eat enough staple food, 250-500 grams a day (more for boys, less for girls);

（2） 新鲜蔬菜水果不能少，一日500~750克（蔬菜500克，水果250克）；

(3) About 100-150 grams of meat and eggs;
(4) Milk (fresh milk, yogurt) about 250 grams a day; add some snacks, such as walnuts, peanuts, cashews and other nuts, or candies such as chocolate, about 25 grams a day.

1.Reference menu for three meals

Breakfast: 250ml milk, 1 boiled egg, 1 steamed bun, 1 small dish of soy cucumber;

Chinese food: 100-150 grams of rice, boiled chicken, fried bean curd with celery, mixed with shredded kelp, egg and tomato soup;
Dinner: 1 flower roll, steamed fish, fried mushrooms and rapeseed, mixed tofu shreds, 1 bowl of red bean porridge.

2.Reference menu for four meals

Breakfast: 250ml soy milk, 1 boiled egg, 1 oil cake, 1 small dish of soy cabbage;

Lunch: 100-150 grams of rice, dry roasted carp, vegetarian eggplant, egg seaweed soup;
Dinner: Pork and Cabbage Dumplings, Beef Sauce, Tomatoes Mixed with Sugar;
Extra meal: 250ml yogurt or milk, 2~3 biscuits.

After the exam, adjust the mentality of the exam and summarize the gains and losses of the exam
Some students did not do well in the exam. After the exam, you should put your sadness aside and do something that you didn't do because of the exam.Then listen to your favorite music, take a hot bath to relax your tense nerves.If you feel that you are in a good mood, then carefully analyze where you failed in the exam.Which knowledge is vague, or even unclear, first find out, and then break through one by one.Maybe you will be bothered by a difficult problem. At this time, you can ask others for advice, and don't give up.After these problems are solved, the confidence will increase greatly, and you will devote yourself to the next stage of study.To get good grades, you need normal thinking and practice, as well as self-confidence.

After the college entrance examination, Wang Wenwen was dissatisfied with her exam because she did not perform well in the examination room.So in the past few days after the exam, I have been in a low mood and full of regrets. I am afraid of being rejected by the ideal university.He looks depressed all day long, sleeps with his head covered, and is unwilling to contact with relatives and friends.

No, my mother had no choice but to bring her daughter to the psychiatrist Liu Xia for consultation.

Liu Xia said: "In view of such a situation, it is necessary to let go of gains and losses and divert attention. The college entrance examination is an overall test of the candidates' physical fitness, intelligence level and psychological factors. Success or failure is not only about the level of test scores. Candidates should have a Correct evaluation, objectively treat the success or failure of the college entrance examination. To get rid of the trouble of negative emotions, candidates may wish to take the method of diverting attention. For example, go on an outing with relatives and friends, enjoy the natural scenery, and let the happy and relaxed atmosphere dilute the troubles , relax tension, do some housework within one's ability; visit some relatives and friends, etc., to distract or divert attention from setbacks, so that the shadow of exam failure will gradually fade, thereby effectively preventing frustration and anxiety. "

And Xu Panpan is another situation, perhaps because he was suppressed for too long before the college entrance examination, and after the college entrance examination, he "loosened" all of a sudden, and he chose to enjoy it wildly.His mother said that after the child came down from the examination room, he played games, chatted, watched DVDs, read novels all day long, and stayed up almost all night.At first, the family ignored him and wanted him to relax.But he actually asked his classmates to play poker all night at home.His mother said worriedly: "I relax all of a sudden, I feel like I have nothing to do, and I am indulging in having fun. If something bad happens again, won't the child be ruined?"

Liu Xia said: "My prescription is to make a scientific vacation plan. If candidates play without restraint, it will cause physical and mental fatigue and affect their health. If you relax yourself too much for a long time, it will be difficult for you to adapt to the intense study life in the short term after entering the university, which will affect your university life. It is recommended that candidates have a scientific plan for the whole holiday life and arrange their work and rest time reasonably. If you feel free all of a sudden I spend a lot of time doing nothing, and I can choose things that I am more interested in but have no time to do on weekdays, such as learning spoken English, making computer pictures, aerobics, swimming, etc.”

After the exam, there is nothing wrong with relaxing properly, but you must also pay attention to a certain degree.Nowadays, many students, especially those who have passed the exam, often have some psychological problems after the exam.Such as depression, excessive relaxation, overeating and so on.This is not the correct method. The correct method should be to properly adjust your mentality and sum up the gains and losses of the exam.Arrange the time after the exam reasonably, recharge yourself in a planned way, and never spend it in depression and waste.

Be Prepared and Prepare for the Exam
Some candidates only found out when they arrived at the examination room that either one or the other was not brought.Some students even failed to take the exam because of this.Even if I was able to take part, my mood suddenly became chaotic, and I could no longer feel the feeling of taking an exam.Not to mention super-level performance, it is not easy to perform at a normal level.Before the exam, especially before the big exam, candidates must prepare the items they need to prepare for the next day's exam.Only in this way can we be prepared for the exam, and we can smoothly put all our energy into the exam and achieve the best performance possible.

Sun Honglei is going to take the college entrance examination this year. Before the exam, he was a little flustered and didn't know what to prepare for the college entrance examination. For this reason, he found the class teacher Mr. Wang.

Teacher Wang said: "Just in time, I am going to talk to my classmates about this problem."

When they arrived in the multimedia classroom, Teacher Wang turned on the computer and displayed the following content on the big screen:

(End of this chapter)