Maintain a good mental state

At this time of year, many candidates are troubled by exam anxiety. Zhang Fuxin, a psychologist and senior mental health care teacher in Jiangsu Province, reminded candidates and parents to pay attention to psychological adjustment before and after the college entrance examination.

Psychological adjustment before college entrance examination

The distress of Xiaomei, a senior three student.

One week before the exam, candidates should pay attention to the following five questions:

1, set a reasonable goal Some students always want to get high marks in the college entrance examination, and setting their "ideal score" too high will cause their psychological tension.

Step 2 smile in the mirror

One week before the exam, you should pay more attention to your psychological adjustment and let your smile always accompany you. Every morning, candidates should greet the new day with a smile, preferably in front of the mirror, so that their mentality will get better and they will increase their confidence and strength.

3. Turn the excitement into the daytime.

There are still many candidates studying late into the night. Their emotional excitement is at night and they are a little depressed during the day. In fact, this is very unscientific, because the examination time is during the day. As the college entrance examination approaches, candidates should gradually go to bed early, shift their excitement to the daytime, so as to get excited during the examination, keep a clear head and be active in thinking.

Step 4 review appropriately

Three days before the exam, many students thought everything was fine and didn't touch the books at all, which was not desirable. Although we have mastered important contents, we should also browse them properly, such as basic knowledge of historical geography, common knowledge of China literature, English words, mathematical formulas and so on. Also take a look at the typical test questions you have done and strengthen the places where you often make mistakes. This will make your heart more secure.

5, familiar with the examination environment

You should take a walk in the examination room before the exam. Check the school, floor, classroom, toilet and your seat where the examination room is located, and be aware of it to prevent accidents. When you are familiar with the examination environment, your fear will be weakened accordingly.

Psychological adjustment in the process of examination

The distress of Xiaomei, a senior three student.

Entering the second semester of senior three, I feel very nervous every time I take an exam. As soon as you enter the examination room, your mind will be confused, and the topics you usually do will not be too big, which will affect your normal learning level. I don't know how to pass the exam smoothly.

In the process of college entrance examination, candidates should pay attention to the following questions:

1, put on your favorite clothes.

Be familiar with examination discipline, examination room rules and matters needing attention of candidates to avoid undue mistakes. Put on your favorite suit and carry your favorite bag, so that you can take the exam in a happy mood and enhance your self-confidence.

2. Keep a calm mind. Try to be quiet and alone a few minutes before the exam, and don't discuss knowledge with others, so as not to destroy your self-confidence feeling.

3. The method of answering questions from easy to difficult is conducive to eliminating tension, gradually improving self-confidence, being full of energy and thinking smoothly to overcome the following problems.

4, leave some time to check

Set aside 10 minutes to check the completed questions. The contents of the inspection include: whether the calculation method is correct, whether there are mistakes in writing, whether the answer content is complete, whether the main points are prominent, whether the explanation is clear, whether the machine-readable card is correct, and whether the question and the answer are misplaced. Finally, check the name and the code of the admission ticket.

5. Learn to rest between exams. A person's time to concentrate is always limited, usually not more than half an hour. You can rest for a minute or two in the middle of the exam, such as closing your eyes and taking a deep breath.

6. Learn to laugh and not answer the previous exam, no matter good or bad. You should ignore it and greet the next exam with full enthusiasm. Don't discuss it with your classmates. Discussion is a good thing, but it is harmful to the college entrance examination.

Experienced parents will not ask their children about the exam during the college entrance examination. Sometimes the more you ask, the more nervous you get, and the worse you talk. But there are always interrogators. What should we do? The best way is to laugh and not answer, so as not to let our parents' emotions affect our emotions.

Psychological adjustment after examination

Although the college entrance examination is very important for a middle school student, there is still a long way to go in life and many opportunities for struggle. Therefore, if you have achieved ideal results, don't be arrogant and remain humble after success, which is good for perfecting your personality and future progress. If you are not on the list, don't be devastated, don't be crushed by a failure; Never shut yourself up because of one failure, but go out with your head held high as soon as possible and face the society and the future.

Poor results in the college entrance examination are bound to disappoint. In order to dispel the depressed mood, you can invite some good friends to have a good time, go for an outing, go dancing, play ball, and laugh and fight to dispel the depression in your heart, forget your troubles and change your mood.

As a failed student, you should learn to look at things from the bright side. If you can look at everything from different angles, you will leave a different impression. After failing in the college entrance examination, we should not only find out the reasons for the failure, but also sum up the experience and lessons, take active actions and put our main energy into the efforts to achieve new goals. A person's fate is often in his own hands. When you have higher ideals and goals than going to college, going to college becomes a very common thing. You should seek a goal commensurate with your ability, or repeat one year, or go to college at your own expense, and so on.

I believe that I will be more mature and strong after setbacks and failures. I believe that all roads lead to Rome, and the road to success is at my feet.

Ensure a reasonable diet and sleep.

Lin Weici, deputy director of the Nanjing Primary and Secondary School Health Center, said that a reasonable diet and efficient sleep can keep the examinee's body and mind in the best condition and help children successfully complete the college entrance examination.

There are three physiological problems before the exam.

After entering the sprint stage of college entrance examination, candidates' physical and psychological conditions are always in a state of tension, which is prone to various physiological problems.

weary

Study fatigue is the main physiological problem caused by reviewing for the exam. In severe cases, there may even be "pre-exam syndrome", which is characterized by learning difficulties, memory loss, difficulty in concentration, loneliness, misunderstanding, physical and mental overload, and physical symptoms such as fatigue, poor eyesight, facial flushing, palpitation, hyperhidrosis, frequent urination, loss of appetite, sleep disorder, menstrual disorder, and susceptibility to infectious diseases.

Suffer from insomnia

Usually manifested as difficulty in falling asleep, waking up early and dreaming more. In fact, most of the short and mild insomnia symptoms will not have much influence on the review before the exam and the performance in the examination room. However, if some candidates pay too much attention to sleep, once they feel that the quality of sleep is not high enough, they will feel nervous, which will lead to increased insomnia.

disease

Because of study fatigue, the sleep quality of candidates is reduced, especially the stress psychology in the college entrance examination stage, which also inhibits the immune function of candidates to some extent. "Abuse of health care products is harmful." Lin Weici particularly emphasized that according to relevant data, about 60% of college entrance examination students are taking health care products. Lin Weici believes that parents and candidates should not blindly rely on health care products. Poor use of health care products is not only useless but also harmful.

Diet: Nutrition and lightness are the most important.

Timing three meals, paying attention to nutrition and not overeating are the basic principles of diet in the college entrance examination stage. During the inspection, it is best not to eat food that you have never eaten or often eat, and don't overeat. Candidates are advised not to eat about half an hour before the exam, but to eat 1- 1.5 hours in advance.

breakfast

A good breakfast or nutritious breakfast should include the following foods: cereal, milk or dairy products, animal food, fresh vegetables or fruits. Breakfast staple food can eat some starchy foods such as steamed bread, bread, bean bags and porridge to provide energy for candidates. High-quality protein is mainly provided by eggs, milk or yogurt, floss, soybean milk or other bean products. In addition, it is best to have vegetables for breakfast, which can not only enhance the appetite of candidates, but also supplement some vitamins. It is best to eat breakfast 20 ~ 30 minutes after getting up, and at the same time pay attention to replenish at least ml of water and avoid drinking all kinds of juice drinks with high sugar content.

Lunch and dinner.

Scientific lunch and dinner should pay attention to the collocation of recipes to ensure that candidates have enough protein. The ideal food rich in protein should include lean meat, poultry, fish, eggs, milk and bean products. In short, lunch should be relatively rich and full, and dinner should be mainly cereals and vegetables, light and light.

Rest: Sleep for seven or eight hours every day.

Candidates should ensure 7-8 hours of sleep every day, and it is best not to stay up late. Rest is an important measure to eliminate fatigue. Rest is not equal to sleep. During the break, you can take active rest methods, such as breathing fresh air outdoors, walking, chatting, playing games and overlooking. , so as to eliminate fatigue and relax the muscle static tension caused by sitting posture. Lunch break can be a quiet rest, but the time should not be too long. Arrange appropriate outdoor activities and physical exercise time every day. In addition, good lighting, suitable temperature, humidity, no noise, good ventilation and pleasant room temperature (about 27℃, the temperature difference should not be too big) are all conducive to improving sleep quality, maintaining vigorous energy and avoiding fatigue.

Candidates with insomnia should not be too worried and anxious. They should reasonably adjust their biological clocks, work and rest regularly, do not drink strong tea, coffee and other stimulating drinks, and do not smoke or drink at night. Pay attention to psychological adjustment before going to bed, keep a happy mood, eat little but don't overdo it, but drink plenty of water, lie on your side or back, the pillow should not be too high or too low, take a hot bath or wash your feet with hot water before going to bed, drink some milk, and open the window for ventilation. If you use drugs for hypnosis, you must take them under guidance.

College entrance examination menu

Parents are very concerned about what to give their children during the college entrance examination and how to adjust their diet to help their children take the college entrance examination. Su Lixin, director of Nanjing Primary and Secondary School Health Center, provided the following menu for parents' reference.

The first day:

Breakfast: Barbecued pork bun 1-2, milk cereal.

Lunch: rice, steamed fish maw with plums, fried lettuce and tremella soup.

Dinner: stewed chicken with mushrooms, preserved eggs with amaranth in soup pot, carrot, corn and pork bone soup.

Snacks: 1-2 bananas, lotus seed lean porridge.

The next day:

Breakfast: milk fluffy bread.

Lunch: rice, fried eggs with beans, fried pork slices with pumpkin, tofu and fish head soup.

Dinner: rice, raw melons, ribs, stewed mushrooms, carrots, stewed pork hearts with apple lean meat, stewed watercress and candied dates.

Snacks: 1 fresh oranges, 1 cup of milk with eggs, snacks.

The third day:

Breakfast: egg steamed bread yogurt porridge 1 cup.

Lunch: rice, steamed ribs with sour plum, pickles, loofah and salted egg vermicelli soup.

Dinner: rice, braised fish, stir-fried diced meat with lily and celery, stewed papaya with rock sugar and white fungus, melon soup and a bunch of grapes.

Snacks: 1 apple, bacon cereal.