Break through the bondage of the mind and transcend the dislocation of the test

Break through the bondage of the mind and transcend the dislocation of the test

Author brief introduction: Dai Hongying, deputy director of Jiangsu Wujiang Senior Middle School Teaching Department, senior middle school Chinese language teacher, national second-level psychological counselor, Suzhou excellent class teacher. In 2006, the class was awarded the Jiangsu Excellent Class. More than 30 articles have been published or won at all levels of publications.

There is a metaphor of the image of a psychologist. In the exam, the student is in the best state of mind, the brain thinking speed is like driving on the highway; in the general state of mind, the brain's thinking speed is like driving on the asphalt road; and if the mental stress is excessive, the brain The speed of thinking is like driving on a dirt road. The difference in results produced by different mindsets is enormous. The metaphor of this kind of image is very appropriate. Many of our classmates have experienced in the examinations: due to the influence of the test mentality, the level that they should have could not be played normally in the examination. The usual level of learning and test scores are too large. We have made this phenomenon a "misplacement test" phenomenon.

Secret: "The exam is misplaced" three culprit

In the 2019 college entrance examination, several students in my class did not play very well. After the test, I learned about their situation:

At the end of the Chinese language examination, Liao Qinqin splashed some of the water in the bottle on the examination paper. Because she was afraid of being deducted when she was awarded the paper, she was very worried. She turned to the side and couldn’t sleep that night, which affected the test of the next day.

Because Zhao Huan was stunned by a 12-point question in the mathematics exam, he was confused by an 8-point physics question in the science comprehensive examination. As a result, both of the strong subjects were defeated.

Zhou Ying, a representative of the language class, said: "I have always had a bad state before the college entrance examination. Every time I get the exam paper, my mind is blank. Although there is always a voice in my heart, I have confidence in myself and I am fully prepared. Nothing can be tense, but I still can't control myself. I always feel dizzy when I take the exam. I felt that the college entrance examination would fail."

If we make some analysis from a psychological point of view, it is not difficult to understand the psychological reasons for the "missing of the test" from the performance of the three students:

lost control

Wang Jisheng, a professor at the Institute of Psychology of the Chinese Academy of Sciences, followed the follow-up survey of more than 20,000 middle school students in Beijing and concluded that the most common psychological problem among middle school students is test anxiety. Test anxiety is an emotional response that occurs when students realize that the test scenario has some potential threat to themselves.

When the test is high, the concentration is easy to concentrate, the content of the test is clear, and the test effect is doubled. Otherwise, the effect is reversed. Liao Qinqin's test failure was caused by excessive anxiety. He is insomnia at night, sleeps unsteadily, facing the examination papers, his emotions are difficult to stabilize, his concentration is difficult to concentrate, and his perception of the content is not strong. Anxiety has caused serious interference with his cognition, and the test results are low. Excessive anxiety, as a kind of psychological disorder, can make students face fear in the face of the paper, which is the direct cause of the misplacement of the test.

Faced with such a big hurdle in the college entrance examination, everyone will have anxiety, but the degree is different and the duration is different. Therefore, the feeling of anxiety is reasonable. Appropriate anxiety can mobilize the potential of our body and can drive our behavior to actively face the college entrance examination.

Anxiety is procedural, and our emotions have a process of occurrence, development, climax, decline, and end. Therefore, in the process of getting along with anxiety, you are not true with it, and it will slowly ease over time. At the same time, the emergence of anxiety is uncontrollable, so we must learn to get along with it.

The more obvious the test anxiety is, the more you can't control it, so you have to open your mind, come and come. After you come, shake hands with it and say to it, "Hello, please sit," then you bring What to do with it, if you really have this kind of mind, worry it will not find you.

Motivation is too strong

Experiments have been done with gorillas abroad, and the experimenters have let the hungry gorillas try to get bananas. It was found that orangutans with hunger time of 6 to 24 hours had the best performance in solving such problems. Orangutans below this time, because of the low level of hunger, the motivation for feeding is not too strong. Orangutans above this time, because they have been hungry for too long, so that the strong feeding motivation has interfered with the orangutans' thinking about how to feed, so the results are not very good.

The same is true of the relationship between test motivation and test scores. Psychology research shows that there is an inverted U-shaped relationship between the intensity of motivation and the ability to test. The motivation is too weak, the test does not matter, of course, can not stimulate positive test behavior; but the motivation is too strong, the exam is too important to be considered, how many points must be required, but will affect the normal play of test emotions. Therefore, students should have an appropriate expectation for test scores.

Because Zhou Ying’s classmates were greatly appreciated by the teachers, her parents also had great confidence in her. She was afraid of “having a negative expectation”. Under such pressure, she formed the psychology of “only success, no failure”. Under this kind of psychological control, the motivation to test well is too strong, which interferes with the thinking and memory that she needs to solve the problem. As a result, she is out of play and the test scores are naturally unsatisfactory. After several exam failures, she is easy to establish negative conditioning, and is very worried about the failure of the exam again. The more she is afraid of failure, the more unstable the psychological state, the more likely it is to fail.

Fragile will

There is a story in the ancient Chinese fables that "striking for the first time", telling the story of a king who envied his coachman's driving style and proposed to learn from him. After a period of study, the king proposed to compete with the coachman, but the king lost all three times. The king thought that the coachman had fooled himself and wanted to marry the coachman. The coachman pleaded: "The loss of the king is not in driving technology. It is all about getting lost and not being special. When I drive, I concentrate on the horse. When the horse runs slow, I will drive away. When the road is not smooth, I will tighten the reins. Try to pay attention to the essentials of the operation. Dawang is not. In the game, you don't pay attention to your own carriage and focus on me. When you are leading, you will be enchanted by the cheers around you and look back at me. When you are behind, you will be angry. Drumsticks are urging, whipping and screaming, vying for fear, and not counting the twists and turns of the road, the shape of the horse, and there is no reason to lose."

The king of the fable is not willing to bear the coachman with the honor of the emperor, fearing that once the game loses, the face will be lost. It is this excessive self-esteem that leads to the tension of his game, the dispersion of attention, the deformation of the movement, and the impact on the normal level.

The role of the will is twofold, first of all, the regulation of external activities, and secondly by the regulation of human mental state. Strong-willed people have strong self-psychological control ability. They have self-regulation awareness when different external factors, especially when encountering unfavorable factors, will take effective control measures to prevent their mental state from being damaged or quickly returning to normal. status.

However, students often lack this ability in exams, are overly sensitive, and appear vulnerable. Some students are reluctant to give up in the exam, can not start from the overall situation, entangled in some difficult problems, seemingly upset. For example, Zhao Huan, in the face of a slight failure, is in a mess, he wastes a lot of time on the two problems that are not worthy of the score, and ignores the topic that he will do. The final failure can be imagined. It is. Some students also have high sensitivity to the excitement in the exam, such as some noise, other students' test conditions, and have a strong reaction, which even affects the test mood. Just like Liao Qinqin, because of a small matter, he can't be himself. When he produces bad emotions, he can't adjust it at the right time, so that intellectual activities can be affected. The misplacement of these exams reflects the weak will of the will.

Raiders: "Examination of the exam" four strokes beyond

In fact, a person's level can't be played normally in the exam. The reason may not be single, sometimes it is the result of the above-mentioned factors connecting and interacting with each other. Excessive motivation will lead to anxiety. Once the anxiety is generated, the psychological self-control ability will naturally decrease. Therefore, in the face of the phenomenon of “misplacement of exams”, students must pay attention to cultivating their good mentality in their usual study and examination.

The first measure: self-restraint

When Shi Rui, who was admitted to the Department of Life Sciences at Peking University, took the mathematics strengths, he couldn’t finish the last few questions. Her weak physics took a high score of 95 points, and the "non-dominant" chemistry took a high score of 94 points.

According to the media, Shi Rui’s ability to win high scores after losing strength in the strong subjects is due to her ability to become unsettled when she is practicing. After the mathematics test, there is almost nothing, and I have a nap. Before entering the afternoon examination room, she went to the mathematics teacher and told her the truth. Gradually, the shadow in her heart was swept away. She walked into her weak subject department in an unprecedented relaxed state - the science comprehensive examination room.

The success of Shi Rui's classmates is that she can control her emotions through the regulation of the will after the test is defeated, so that the shadow of the test failure will not interfere with her own mind, and she can save herself and ensure the test goes smoothly.

This regulation of the will requires tempering, the need of education, the environment and other factors, but also the individual subjective efforts. In the usual study, you should face each quiz in the face of a major exam and reduce your high expectations for major exams. Students can also experience the following experiment during the usual learning process:

When you are nervous, the learning efficiency will drop. You usually do 10 questions an hour. Now you can only do 5 questions. At this time, you tell yourself: I am like this, I will definitely be nervous, I can't control it. Then you use the 50% efficiency answer, answer and answer, the emotional process will work, slowly you will return to 60% efficiency, and then 80%, 100%, even 120% super level play. On the contrary, if you are not this kind of attitude, but always remind yourself to relax, or if you are finished, you can't get into college, then you become more and more nervous, and become 40%, 30%, and then 20%. 10%, even a question can not be answered.

Only after the tempered candidates can have the ability to change without being shocked, in order to be good at controlling and eliminating all kinds of internal and external interference, truly challenge themselves, overcome themselves, and play the best level in the examination.

The second measure: self-acceptance

Self-acceptance means that you must not only fully understand and correctly understand everything you do, but you must also admit it and accept it with pleasure. In fact, how a person sees himself is more important than what he really is. Mental health requires an attitude of acceptance for oneself and an attitude of accepting oneself with pleasure and satisfaction. Self-acceptance in the exam is to believe that I can test well, and at the same time, I am fully prepared for the difficulties in the exam, and walk into the examination room with a relaxed beat.

The power of suggestion is very important in the preparation of the exam. In the usual exams, you should make more hints about your success. I think that I can do the best.

A few days before the exam, I used a sentence to encourage my own language, and I meditated several times a night before going to sleep. Once you are worried about the idea of ​​the exam, encourage yourself. The language of inspirational is roughly: "I have the confidence to test well" "I will definitely be able to test my level" "I have already prepared, just wait for this day, I like the exam." Through such auditory channels and speech channels, feedback to the corresponding areas of the cerebral cortex forms a multi-channel enhanced excitement center, which can effectively suppress your nervousness. However, it should be noted that the suggestion should be specific, short and affirmative. It should be positive to encourage yourself. There must be no negative words, such as "I don't want to be afraid", "Don't be nervous", "I am stupid", "I can't succeed" "I am sure Will fail" and so on.

In 2019, Lu Dan’s classmates in my class tried to test the language because of several simulations. I said to me in a frustrated manner: “In fact, the foundation of my language is very poor, and my writing thoughts are also very chaotic.” I told her: There are always short and long positions. There is always strengths and weaknesses in a person. In my opinion, your language skills are very good, your words are well written, your comprehension ability is strong, and your writing has literary talents. This is the strength of your language learning. Systematically sorting out the knowledge, you will succeed." My trust in her moved her, gave her a positive stimulation, mobilized her self-confidence, and enabled her to find her position. Before the college entrance examination, she told me with confidence: "The preparation is very good, there should be no problem." In the end, her language scored 125 points and played the level she deserved.

Lu Dan’s self-concept was finally formed under my suggestion. Self-confidence allowed her to take the test under a good emotional state, so she could achieve the best level.

The third measure: self-relaxation

In a special kind of relaxation, our brain is the most open and the most acceptable information. Each of us has a "best learning state" that occurs between the heartbeat, the respiratory rate, and the smooth synchronization of the brainwaves, when the body is relaxed and the mind is focused and ready to accept new information.

The most common way to achieve this state of relaxation is to take a deep breath, listen to music, and so on. Music is the highway leading to the memory system. Specific music, such as the classical zither song "Water Lotus", Bandari's light music "Snow Dream", etc., the beat of these music can help you relax.

In addition, more exercise is also a very good psychological massage. Exercise can re-adjust the circuit structure of the brain, enabling people to enter a "false negative state" that can eliminate anxiety, eliminate obstacles caused by short circuits, and change the state of mind of the brain through body movements. You become more focused, more coordinated, and more relaxed, which helps you to develop your own level.

You can try to do the following exercises during the class:

Finger exercises to alleviate negative emotions. Stretch out both hands, open your fingers, then combine your fingers with your fingers and then sway your fingers and make various postures. This can be done for half an hour in a row, which can achieve the effect of running 1,000 meters.

Breathing exercise: Every morning, evening, evening, do a breathing exercise, take a deep breath, be sure to swell your stomach when inhaling, stop when your belly is 70%, meditate your name again, then inhale again until Drum your feet, then exhale, while slowly abdomen, repeating each process 3 times.

Emotional stress release exercise: Massage the lymph under the clavicle with your fingers, and have a sore feeling that there is pressure. Gently massage and drink water to replenish energy. Between the two points protruding from the eyebrows, the four fingers other than the thumb are gently pressed.

The fourth measure: self-discipline

Bad emotions often ruthlessly smother our hearts, hinder us from playing properly in the exams, and there are activities that can help us get rid of negative emotions quickly and let us be in a positive atmosphere.

Talk: Sit with someone you never knew before, spend 45 seconds describing the most interesting things about each other, and releasing all the bad emotions unrelated to the exam.

Gao Ge: There is a folk saying that “singing through the graves in the night – giving yourself courage” is the best comment on singing to ease tensions; singing songs before the exam is an effective means of relieving tension and anxiety.

Roar: A more intense way of emotional catharsis. It’s not easy and convenient to look at the bad emotions in your chest.

Quiet, silent, and catharsis. Before the test, we can also resolve the bad feelings of the heart with a quiet and elegant attitude. If you can get enough sleep through a good night's sleep, you can also use the idea that "everything can't be as good as I want, but ask for innocence," "just make it possible to make it." Balance; you can also imagine "I am lying on the grass listening to music" "walking under the moonlight, enjoying the tranquility of the moonlight" and other scenes, so that the nerves and veins are unimpeded, and the bad emotions accumulated in the heart are cleaned up.

In short, according to their respective characteristics before the test, choose different ways of dissolving and release all the bad emotions, which can ensure that we can go into battle and fully play our own level.