Psychological counseling before the college entrance examination

Psychological counseling before the college entrance examination

——The nine mentalities that the college entrance examination needs to evade

Before the college entrance examination and the college entrance examination, every high school student will feel great pressure, which is inevitable. Moderate stress and stress before the exam will promote the comprehensive and serious review of the students, so as to achieve good test results. However, it also caused some students to be overly nervous, anxious and flustered, which affected the normal performance of the test. Therefore, high school students must pay attention to the psychological adjustment before the college entrance examination and the college entrance examination. If you take a scientific examination strategy, you can achieve the desired results in the college entrance examination.
First, the psychological state adjustment before the college entrance examination
1. Correctly understanding the college entrance examination and determining a reasonable goal to correctly understand the college entrance examination will help us to conduct targeted reviews. The college entrance examination is a stratified screening test. The purpose of the college entrance examination is to screen different levels of students and send them to different levels of different levels of colleges and universities for study. Therefore, the high test questions have a certain degree of discrimination. Generally speaking, the basic questions are 40 points, the middle block questions are 40 points, and the high problem questions are 20 points. Some students have overestimated the difficulty of high-exam questions, and made great fuss about the problems of partial, strange, and difficult questions. The results neglected the mastery of basic knowledge. In the exam, the small questions will not be done, and the big questions can't be done. According to the characteristics of the college entrance examination, on the one hand, the third-year students must pay attention to the basic knowledge and basic skills. On this basis, appropriately increase the capacity and difficulty of the practice, so as to achieve the goal of “changing in order to change”; The usual academic performance and review situation establish a reasonable test objectives. Some students always hope that they will score high marks in the college entrance examination, set their "ideal scores" too high, and artificially cause their own psychological tension. In fact, the exam ultimately depends on its own comprehensive strength, and it is by no means successful. Therefore, in the college entrance examination, it is necessary to determine a reasonable goal, and not blindly set its own test scores too high.
2. Maintaining a normal heart and alleviating test anxiety Test anxiety is a common emotional reaction that is felt before the exam. There is a law in psychology called the Yekes-Doddson rule, which was discovered by psychologists Yekes and Dodson. This law describes the relationship between the degree of anxiety and the efficiency of problem solving, that is, the relationship between the two is an "inverted U-shaped curve": the degree of anxiety is too high and the degree of anxiety is too low, the efficiency is very low, and moderate anxiety The most efficient. Therefore, moderate test anxiety is conducive to improving learning efficiency and academic performance. In general, test anxiety is caused by factors such as various stresses and personal traits. High school students should maintain a normal mind during the review and ease test anxiety. Here are a few simple methods for high school students to use.
Self-suggestion. Implicit method refers to a psychotherapy method that transfers and changes certain bad emotions of a person through linguistic or non-verbal gestures and expressions. Lack of self-confidence is an important reason for test anxiety. Therefore, before the test, you should imply that you have confidence and believe in your ability. You can try your best. For example, before the exam, I said to myself: "I will succeed, I am the best!", so through the psychological language to regulate the excitability of the central nervous system, so that the nervous system is adjusted and improved.
Relaxation training method. The so-called relaxation training method refers to the process of contracting or relaxing your own skeletal muscles through the cycle, carefully experiencing the tightness of the individual muscles, and finally achieving a self-training method to relieve the individual's nervousness and anxiety. When you relax, you can loosen all the tight-fitting clothes and easily sit on a single sofa with your arms and hands flat on the armrests of your sofa. The legs stretch forward naturally, the head and upper body are relaxed and the eyes are closed. . The whole relaxation training follows the principle of bottom-up, relaxing from the toe muscles - relaxing the muscles of the feet - relaxing the thigh muscles - relaxing the buttocks muscles - relaxing the abdominal muscles - relaxing the chest muscles - relaxing the back muscles - shoulder muscles Relaxation - relaxation of the muscles of the arms - relaxation of the neck muscles - relaxation of the head muscles. The main idea for relaxing the movement is to first strain the muscles in the area, stay in tension for about 10 seconds, and then slowly relax. Using this method and persevering will not only eliminate test anxiety, but also promote physical and mental health.
Breathing method. Breathing is a self-regulating method that calms your mind and eliminates distracting thoughts. When we relax, we close our eyes and breathe slowly with abdominal breathing. When inhaling, I imagine that this gas in Dantian gradually rises from the abdomen to the brain and then rises to the head until the head is pre- At the Baihui meeting place, when exhaling, imagine that this gas will descend from the back and down the neck and spine from the back to the Dantian. This is a breathtaking, repeated and repeated. By concentrating all the attention, it is possible to gradually eliminate all distractions and receive the effect of eliminating tension and self-relaxation.
3. Strengthening psychological adjustments and maintaining the state of mind adjustment before the college entrance examination before the college entrance examination will have a very important impact on the level of examinations. So how to adjust the psychological state before the exam? High school students should adjust their psychological state according to a certain time sequence. 10 days before the test: The strength of each student has been finalized. Generally, no matter how hard work, the level will not be significantly improved.
Therefore, candidates should mainly review some outlines during this period, that is, the pre-examination review should be focused, especially to check the mastery of the key content, such as the teacher clearly specified and repeatedly stressed the key content, his weakest, often The place where something went wrong. Therefore, candidates should read books within 10 days before the test and should not do the questions. By reading a book, you can review your existing knowledge and enhance your self-confidence. The questions are different. Once the topic is too difficult, it will dampen self-confidence. In addition, the spirit of pre-exam people is often highly concentrated, and understanding and memory are sharply improved in the short term. Therefore, knowledge of memory, such as history, geography, politics, and English, should be strengthened during this period, but it should not be excessively strained. The energy of the exam.
Three days before the test: At this time, many students think that everything is fine, and they are completely untouched. This is very wrong. Although the important content has been mastered, it is necessary to properly browse, such as history, geography, political knowledge, basic knowledge of Chinese, English words, mathematical formulas, etc. You should take a look at the questions you have already tested, and reinforce the places that often go wrong, and do a little "warm-up questions." Therefore, in the 3 days before the test, you should read the book properly. This will not only make these important contents always in the brain to be activated, but also make you feel at ease. In these 3 days, you should adjust your mental state, do not stretch the strings too tightly, you should relax yourself, such as walking, chatting with family, listening to music, etc. to adjust your mentality.
In addition, you should also prepare the materials for the exam, such as stationery, admission ticket, changing clothes, and refreshing perfume in the exam. 1 day before the test: There is still a lot of preparation to do one day before the test. Don't think that "everything is ready, only owe the east wind", and don't "break the cans" and listen to the fate.
Pay attention to the following questions on this day:
First, pay attention to your own diet. You should follow your usual eating habits one day before the test. You can add a few more dishes and increase the amount of meat and eggs. But don't overeating in order to supplement energy, so as to avoid indigestion and directly affect the second. Day test
Second, do not participate in intense exercise, so as to avoid excessive physical exertion or other accidents, thus affecting the next day's exam. Don't play chess and play games online for a long time to avoid excessive excitement. Proper relaxation and rest should be the main theme of the last day;
Third, familiar with the examination room, you should carefully examine the transportation route leading to the test site, choose the route with the shortest distance, the least interference, and the most familiar route. You should also consider the countermeasures after the traffic jam. Check the location of the school in the school, floor, classroom, toilet and your seat position, and do it in mind to prevent accidents from happening;
Fourth, we must carefully check the admission ticket, stationery, etc. used in the examination, and put them all in the pencil case to ensure that there is no rush in the next day;
Fifth, if some students don't read the book, they will not be practical, but they will also be able to read the textbooks of the subjects they are studying the next day, but they should not be too brainy. If some students don't want to read any more, then listen to some light and easy music to relax themselves. Sixth, go to bed in strict accordance with the usual schedule, not too late, too early, so as not to become too early or Too much bed at night and not to fall asleep in time. Wash your feet with warm water before going to bed to help you sleep, such as counting, taking a deep breath. Do not take sleeping pills, because sleeping pills will inhibit the human brain, causing the exam to be less exciting the next day.
Second, the psychological state adjustment and test strategy in the college entrance examination before the college entrance examination, if you can adjust the psychological state, and take the correct test strategy, then you can test the ideal results, and even super-level play.
1. Scientific meal, timely admission to the school candidates should have sufficient meal time, it is best to finish the meal one and a half hours before the test, otherwise it will lead. Excessive blood is used in the digestive system to make the brain relatively ischemic and affect the function of the brain. The food should be light and hygienic, and high-vitamin, high-calorie foods can be used. Generally, it is appropriate to arrive at the test place 20 minutes before the test. It is too early, and the possibility of encountering an accident is increased, which is very easy to destroy a good mentality. It is too late, too late to settle down, and prepare for the test role. Too short may cause the entire exam to be spent in a panic, causing unnecessary mistakes. 2. Adjusting the mentality, calming down the test, when the candidates come to the examination room, they will find the following phenomena: Many parents who accompany the test keep screaming at their children outside the school, some police officers are patrolling around, and the outside of the examination room has a striking white cordon. Candidates' slogans are encouraged to hang on the wall. This kind of atmosphere often causes the candidates to feel a little nervous. In this case, the candidate can perform simple relaxation training, such as taking a few deep breaths, and then implying that: "I am in good shape, I should get good grades." In the few minutes before the exam, you should be quiet and alone, and don't discuss with others. Knowledge problems, so as not to undermine the feeling of being confident.
3. Browse the full volume, the answering plan is generally 5 minutes ahead of the college entrance examination, candidates should make full use of the 5 minutes, first browse the entire exam, the difficulty of the title, the amount of questions, questions, answer requirements, scores, etc. There are counts in my heart. Then determine your own answer plan, that is, make a global arrangement for the order of answering questions and the time allocation on each topic, and also reserve the time to check the full volume. Browsing the full volume can leave an impression on all the topics in the mind, and help to correlate the various topics in the answer, which is good for broadening the mind and eliminating the memory blockage. In the process of browsing the whole volume, you should not be overly ecstatic when you find yourself familiar. If you find that you are not willing, don't be too nervous. To maintain a calm mind, you should think: "I am difficult to be difficult, I am easy to change."
4. Clear the meaning of the question, carefully answer the questions before the title must first carefully examine the questions, clear the requirements of the topic, to avoid blind answers. The content of the review includes: seeing the specific requirements of the questions and topics, as well as the information provided by the review questions. Especially for the examination of liberal arts courses, whether you can accurately find the required information from the reading materials, reasonably interpret, boldly guess, and repeatedly think about the meaning of words, is often the key to answering the questions. In the process of answering questions, some students did not want to fill in the test papers in a hurry, and then changed them to change, which wasted time and soiled the surface. Some students are too cautious, and everything should be clearly written on the draft paper before they are filled out on the test paper. In fact, the examination time is very limited. Many questions do not have time to make a full manuscript, especially some big questions. After writing the answer ideas or outlines on the draft, you can write directly on the test paper.
5. It is difficult to arrange the time and the allocation of high-level examination papers is generally easy to difficult. Therefore, the questions are also made in the order of the questions. As long as the time is reasonable, it is sufficient to check the time of the test papers. But the problem is not absolute. Everyone has different knowledge of the situation, and the mode of answering questions is not static. Some students have to make it after they have encountered difficulties. They forget that there are still many questions waiting to be done, which wastes too much time and causes psychological tension. Many questions that can be done will not be done. . The correct way is to make it easy and easy to allocate time. It is easy to eliminate tension, gradually improve self-confidence, overcome the problems with full spirit and better thinking level, avoid the problem of constantly meeting the questions in order, and constantly generate tension. Anxiety will eventually hinder the normal functioning of the mind. In the time allocation, it is necessary to pay attention to the overall arrangement of the completion time of the test paper, and finally must arrange 5 to 10 minutes for inspection.
6. Calm and self-confident, not all the problems in the exam are familiar to you, and there are always many difficulties. There are two main types of difficulties that are often encountered in the exam: one is the memory card, the questions that will be done in peacetime, the knowledge that is very clear, and suddenly forgotten; the second is that the problem is too difficult, and I don’t know where to start. When you encounter difficulties, first of all, don't be nervous, because the above two situations are often caused by too nervous and too excited. The correct way is: first put down these questions, do other exam questions, or check the related or similar topics that have been done before, see if you can find tips, or recall what you have done before. For example, or recall the relevant knowledge, find a breakthrough, and retreat into the future; or simply finish all the other topics in the exam, and then use this as a general practice. Without any worries, you can Focus on key breakthroughs. In the exam, don't gamble on the moment, regardless of time and other questions, and do it in principle.
7. After a thorough inspection, after finishing the last class of all the posts, or if there are still a few problems, you should not do it. At this time, you should take the time to thoroughly check the questions you have already made. The contents of the examination include: whether the answer is calculated correctly, whether the writing is wrong, whether the content of the answer is complete, whether the point is outstanding, whether the explanation is clear, whether the answer to the multiple-choice question is correct, whether the filling of the machine-readable card is correct, the question number and the answer Is there a misplacement and so on? After the answers to all the questions have been checked, you should also check the filling of the name and the admission ticket number. Psychologists talked about the psychological adjustment of the college entrance examination candidates. At the forum held yesterday, Professor Wang Jisheng said that he had investigated more than 300 college entrance examination candidates. Years of research have shown that the success of the college entrance examination, the first is the situation of candidates mastering knowledge and applying knowledge, this is the hardware; the psychology of candidates before the college entrance examination and college entrance examination is a successful software. "The closer to the college entrance examination, the more important it is to adjust the mentality." Professor Wang said that adjusting the mentality should be done in 16 words: strengthen confidence, optimize emotions, enter the state, and give full play. Strengthen confidence goals not too high. Professor Wang said that candidates like to compare with each other, especially those with good grades. When people set up a Peking University, they must set up a Tsinghua University, which will only make themselves more nervous. Candidates must learn to set a suitable goal for themselves. A little jump is enough to get the goal. In addition, you must learn to give yourself positive psychological hints, when you walk, you can look up, and the speed is slightly faster. I say to myself every day: "I can do it, I can definitely test it? SPANlang=EN-US>!" Professor Wang, who optimized the mood, said that he believes that parents and candidates should not regard the college entrance examination as a battle of fate, and Compared with the usual exams, the college entrance examination only changed the classroom and the invigilator. He suggested that if there are no special circumstances, parents should not send their children to the college entrance examination. Candidates can meditate on the word "relaxation" when they are in a stressful mood. Imagine that it will take effect in a minute or two. When you are in trouble, you can use positive emotions to relieve stress by imagining the success of the past, some beautiful scenery you have been to. Learning to take a deep breath is important for regulating emotions. Review the final stage of the test preparation, don't worry that you still have some "Huanggang" did not do, and "Haidian Collection" has not been completed, you should return to the textbook and return to the basics. Entering the state, Professor Wang suggested that candidates should not self-pressurize, and it is enough to follow the teacher's instructions.
At the same time, actively participate in various examinations organized by the school, this kind of training is very beneficial to the college entrance examination. It is necessary to review in the order of the examinations, and adjust the biological clock, such as mathematics, language in the morning exam, English, and general in the afternoon exam. In the near stage, it is necessary to arrange morning reading, language, afternoon reading English and comprehensive subjects. Give full play to how candidates can fully play in the examination room? Professor Wang said, first of all, strategically ignoring the test paper and tactically attaching importance to the test paper. Some candidates will do difficult problems, simple questions will not, lose points on simple questions, is contemptuous in tactics. Especially for students with good grades, you should not underestimate the simple questions. Second, you must master the test skills. Professor Wang said that taking writing speed as an example, writing is quick and easy to scribble. The teacher can't see that he won't give high scores; if he writes too slowly, he can't keep up with the problem and can't finish the test paper. He suggested that after completing the test papers in his life, ask the teacher to see how the scrolls are written to determine the speed at which the answers are written.
Again, the questions must be accurate, fast, and full. Don't do the problem first. When answering a question, if one method is not working, you should immediately consider changing another one. You should relax your thinking and remind yourself to use divergent thinking to answer questions. Review the preparation of the parents five to five do not five: emotional stability, family atmosphere to be warm, to say to the child "as long as you can do it", food hygiene should be done well, but also help children check whether the various appliances are ready. Five Don't: Don't stipulate what kind of university the child is going to test, don't stipulate how many points to take, don't discuss the matter of applying for volunteers, don't ask questions about the child's performance, don't stop, don't have special circumstances, don't send the child to the examination room. What strategies should be followed in reviewing the review before the 10 major strategic exams? Yesterday, Wang Jisheng suggested that candidates have the following 10 strategies.
Strategy 1: Big goals, small steps. "If the goal is to improve 15 points per course, don't expect to achieve it in a month." Professor Wang said that candidates should go step by step, and a three-point increase of one month can be achieved. Strategy 2: Grasp the classroom for 45 minutes, follow the teacher's ideas, and make full use of each lesson. Candidates should not use their skills and use their ideas. Strategy 3: To solve the problem of partial science, especially the number of subjects to be filled up, the high test paper is difficult to compare to 30% easy questions, 50% of the difficulty questions, 20% is the problem, so we must complete the easy questions and difficult questions .
Strategy 4: Strengthen strengths and resolve weaknesses. When reviewing, strengths and weaknesses should not be underestimated, strengths should be strengthened, weaknesses should be supplemented, and potential items that scores can be improved.
Strategy 5: Improve efficiency. In the last semester, time and efficiency should be equal. The next semester, especially after March, should focus on efficiency. It is more reasonable to rest before 11 pm. Strategy 6: To make full use of the two periods of best memory every day, half an hour before going to sleep and half an hour after getting up in the morning, let the day's review points go through your mind.
Strategy 7: Cross-review of arts and sciences. Continuous review of similar subjects can easily reduce efficiency. Candidates are best to cross-examine the arts and sciences, which is also an adjustment.
Strategy 8: Follow the teacher. The teacher generally thoroughly understands the "Examination Outline". During the review, the candidates should be carried out under the teacher's arrangement and arrangement, and then adjusted according to their own circumstances. The ratio of simple questions, medium questions, and difficult questions for the college entrance examination is 3:5:2. It is recommended that candidates complete the simple and medium questions and concentrate on the problems.
Strategy 9: Learn to give up. Don't just pursue the problem, do simple and medium difficulty questions, and give up on the puzzle if you don't do it.
Strategy 10: Maintain a happy mood and improve review efficiency. Help students adjust their mindsets. Don't hang up countdown cards. Many schools hang up countdown cards before the college entrance examination. Hanging countdown cards is harmful and will only bring more psychological pressure to candidates. Hanging the countdown card can remind the students to cherish the time, the intention is good, but it will also affect the students' emotions, which is not conducive to the candidates' review.