Examination guidance: help children to eliminate exam stage fright.

Examination guidance: help children to eliminate exam stage fright.

Help children get rid of exam stage fright.

Parents should do a good job of decompression from the beginning.

First of all, parents should not blindly set too high an index for their children, and what will happen if they fail to reach it. When the exam is near, especially don't talk about the exam every day, because the more you talk about it, the more you will stimulate the signal that your child is nervous about the exam. On the other hand, it is not appropriate to give children too much material preparation and specific services before and during the exam, which will add a lot of invisible pressure to children.

In addition, parents should also let their children learn to treat exams correctly. It is normal for children to encounter unfamiliar questions in the exam, and it is possible for every student. If a child can correctly understand these pressures, self-adjust, turn pressure into motivation, and keep the examination room clean, then not only will it not affect his grades, but he may do better in the exam.

Guide children to ease their emotions in the examination room.

Teach children to use "distraction" and "self-suggestion" methods. To divert attention is to temporarily focus on things other than the exam, thus relieving tension. For example, when you are too nervous, listen to the teacher carefully, observe the teacher's clothes and expressions, and think about what you are most interested in for a while, which will calm yourself down. Self-suggestion is to remind myself in my mind: I am calm, how steady my breathing is, and my mind is clear ... This kind of repeated reminder also helps to relieve my nervousness.

Teach children to answer questions step by step.

First of all, writing down your name and admission ticket number one by one will help the workers calm down. Secondly, look at the questions, examine the meaning of the questions, and answer them in the order of the questions. Nervous children should not read all the questions first, so it is easy to increase their tension because they see an unfamiliar topic. If you don't understand the questions you can't answer, just put them down for a while and don't take up too much time, so as not to delay the time of doing other questions. Third, check carefully to avoid omissions. Spend more time on big problems and difficult problems. Finally, we should pay special attention to the front and back of the test paper and don't miss any questions.

Fan Zhihong: Eight Questions and Eight Answers on Scientific Diet in Examination Season

1. I attach great importance to giving my children breakfast now, but what should I eat for breakfast?

In breakfast, if starchy food, high-protein food and vegetables and fruits are available, it is a qualified breakfast. It will be a good breakfast if you add a handful of nuts. As for whether breakfast is Chinese or western, it is not so particular, as long as it is nutritious and comfortable to eat.

For example, a sliced baked whole wheat steamed bread (or bread is ok), a few slices of beef with sauce, 1 dish of diced celery mixed with walnuts, 1 bowl of milk oatmeal, and half a bowl of cherry tomatoes. Such a nutritious and comprehensive breakfast is very suitable for candidates. Because it usually takes children more than 3 hours from breakfast to the end of the exam, it is difficult to ensure that they can stably play a high degree of thinking efficiency within a few hours if the breakfast is so-so.

For example, eating one or two vegetarian buns, 1 bowl of oatmeal and millet porridge, 1 boiled egg, 1 plate of spiced boiled peanuts is a good breakfast. Porridge can be replaced by noodle soup, such as tomato, mushroom and egg noodle soup; Steamed bread can be replaced by eggs and vegetable pancakes, eggs can be replaced by bean products or cooked meat, and vegetables and fruits can be adjusted according to preferences.

2. I heard that milk can soothe the nerves, but will children drink milk in the morning make people sleepy and affect their studies?

There is no such trouble. Drinking milk at night helps sleep, but it doesn't mean it is hypnotic food. In the morning, the human body gets excited gradually, and a glass of milk will not change this trend. On the contrary, a large amount of calcium in milk and the sedative peptides produced by the decomposition of milk protein can help the human body maintain a calm state, which is just conducive to overcoming the irritability during the exam. When calcium is lacking, people are prone to be overly nervous and impatient, which is a big taboo in exams.

However, although milk is good, if children don't like it on weekdays, or have bloating and diarrhea after drinking milk, don't deliberately drink milk. You can use yogurt instead. Teenagers usually like to drink yogurt, which has no intolerance and is beneficial to digestion and absorption. As long as there is no discomfort in the stomach, there is no problem drinking yogurt in the morning. People who are afraid of cold can take it out one hour in advance and drink it at room temperature.

It is said that raw food is the most abundant vitamin. Is eating raw vegetables the most beneficial to brain power?

Not necessarily. Eating vegetables raw is beneficial to the preservation of vitamin C and folic acid, but not all vegetables should be eaten raw. Because the most important thing during the exam is food hygiene, eating raw vegetables requires higher hygiene and cooked food is safer. At the same time, some candidates are not used to eating raw vegetables on weekdays, or eating raw and cold food is prone to bloating and diarrhea. These situations should be dominated by warm food. Vegetables are cooked and eaten, as long as they are not too hot and too soft and rotten. Most vitamins in vegetables can be obtained without frying.

4. Children review late at night. What snacks should I add?

It stands to reason that one week before the exam, you should have a full rest and recover your strength. Don't stay up late to prepare. Take a rest every day 10, so you don't have to eat supper. Lack of sleep will seriously hinder the brain's thinking ability, and the last-minute gun grinding method is extremely ineffective and extremely undesirable.

If you must study after 1 1, or you really can't sleep, it is necessary to prepare some supper, but it is not midnight, but around 9 pm. At the same time, the midnight snack should be easy to digest, not to burden the gastrointestinal tract, and not to affect the rest at night, such as millet porridge, lotus root paste, thin noodle soup, milk, yogurt and so on. Don't eat mutton skewers and other foods at night, and don't eat an hour before going to bed.

Another thing to note is that you should not use strong tea, coffee or refreshing drinks to enhance your energy during the exam. Although caffeine can make people feel sleepy temporarily, it will consume more nutrients and affect the quality of sleep at night. People can't feel the signs of fatigue in time, and the body can't rest in time. In the end, it is not conducive to the recovery of energy, thus affecting the performance of the next day's exam.

It is said that seafood and walnuts contain omega-3 fatty acids, which are best for the brain. Is it helpful to eat more seafood?

Not necessarily. Seafood is high in protein and low in fat and contains omega-3 fatty acids, which is an important part of the brain. However, the proliferation of human brain cells has been completed in childhood, and supplementing a large amount of omega-3 fatty acids in adulthood will not cause any obvious changes in brain cells. For children who seldom eat seafood on weekdays, suddenly eating more seafood may cause gastrointestinal discomfort, and some children may even be allergic to some seafood.

For the mainland, the lack of freshness of seafood leads to a greater risk of food poisoning. On the other hand, the pollution problem of seafood is more prominent, which will increase the detoxification burden of human body. Therefore, if it is not in coastal areas, candidates are not advised to eat more seafood.

Walnuts, too, can't "brain" in the short term, and drinking sweet drinks made of walnuts is even more harmful. Eating two or three walnuts a day is good for your health, but it takes a long time for this effect to show. It is impossible to improve your grades by eating health care products or some magical foods before the exam. At most, it is a kind of psychological comfort.

6. I want to give supplements to my children during the college entrance examination. What is education and motivation? Is it useful?

It is not recommended to make up before the exam. Teenagers are in a period of vigorous growth and development, so they don't need tonic like middle-aged and elderly people. If there is no professional guidance, mistakes will cause trouble. Eating all kinds of so-called educational nutrition will not have any obvious influence on IQ, because the brain nervous system has been developed since childhood, and the main problem in the future is how to develop and utilize it. As long as the basic nutritional needs can be met and the brain energy supply is sufficient, the intelligence level can be brought into play. To a great extent, eating these nutrients is a kind of spiritual comfort.

Intravenous glucose and albumin supplements are even more ridiculous. Intravenous infusion is very risky, and this harmful and unhelpful measure must not be taken. Don't always think about opportunism, don't always think about miracles. Candidates can be comfortable, calm and calm, and play their usual level, which is the greatest victory.

Because of nervousness before the exam, if you are not satisfied with your diet on weekdays, you can consider taking multivitamins or calcium tablets within 400 mg. Pay attention to eat according to the recommended dose, and don't eat more at will, because too much intake of some nutrients is not good for your health.

7. On weekdays, the dining table at home is too dull, which is always the case. I want to cook something delicious for the college entrance examination. I don't know what to eat. Very headache.

Don't worry too much. If the diet is dull on weekdays, suddenly cooking a lot of different foods during the exam will increase the pressure on candidates invisibly. In fact, the college entrance examination or the senior high school entrance examination is just an exam. Since I can do well in the exam on weekdays, I wish I could do well this time. Family members only need to consider appropriate improvements in food diversification, and don't introduce many new foods that they haven't eaten on weekdays. Because new foods may distract children and increase stress, and because they have not been eaten on weekdays, there may be hidden dangers such as allergies, intolerance and gastrointestinal discomfort.

For example, some people think that prawns are high-grade food, so they cook them for children in large quantities. The child's gastrointestinal tract is not adapted to diarrhea, which is not worth the loss. Even some children are allergic to shrimps and crabs. So do beans. Children who don't eat on weekdays suddenly eat a lot, which may cause flatulence and hinder improvisation. If you really want to do something new to comfort your children, you might as well wait until after the exam.

8. Can you recommend some high-quality food that everyone can eat and is very helpful for the exam?

As long as it meets the examinee's physique, you can eat anything during the exam. If you must recommend it, then recommend yogurt, tofu, all kinds of green leafy vegetables, millet, brown rice, lily, lotus seeds and other miscellaneous grains.

Yogurt is rich in B vitamins, which is good for thinking. At the same time, it is rich in calcium, which is conducive to calming the mood; It is easy to digest and absorb, and lactic acid in it is beneficial to reduce the risk of gastrointestinal infection.

Tofu is also rich in calcium and lecithin in soybeans. Lecithin can be used as the raw material of human neurotransmitter acetylcholine, which is good for maintaining memory.

Vegetables are rich in vitamin C, calcium, magnesium and dietary fiber, which helps to prevent constipation and resist stress.

Millet and brown rice contain B vitamins, which is beneficial to avoid depression and depression, while γ -aminobutyric acid in brown rice is beneficial to emotional stability. Lily, lotus seeds and other ingredients are rich in dietary fiber and oligosaccharides, which are not difficult to digest. They are good ingredients for dinner. Cooking porridge with brown rice is refreshing and delicious, which is conducive to calming the mood.

These foods are basically not allergic, and most people can eat them and buy them everywhere. However, I still suggest that parents calm down and serve according to the daily life rhythm and diet content. The more you dilute the college entrance examination, the less pressure your child has.

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