How to adjust your mentality after the exam?

How to adjust your mentality after the exam?

Be normal and treat every test paper before the high school entrance examination as a practice assignment. How to adjust your mentality after the medical examination?

Maintain a positive and optimistic attitude, and you will definitely be happy after passing the exam. You can relax for a period of time and then continue to enter your normal work and life. Don't be discouraged if you fail the exam. Keep working hard. I believe that hard work will always pay off. How can people adjust their mentality for exams?

Eat bananas or other high-energy foods.

Put down the books and listen to soft music.

It is recommended to adjust well, otherwise the senior year of high school will be very affected by the image. How to adjust (adjust) your mentality before the exam?

Before the exam, try not to think about things related to the exam, and do not review. The more you think about it, the more nervous you will be. Nervousness means you have no confidence in the exam, so you'd better play for a while first, like chatting, which can make you more nervous. Of course, you can't play crazy when you calm down, otherwise it will be counterproductive. Give it a try. How to adjust your mentality before the exam?

Psychological adjustment before the college entrance examination

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Mental state adjustment and examination strategies before and during the college entrance examination

Before and during the college entrance examination, every senior high school student will feel tremendous pressure. This is inevitable. Moderate tension and pressure before the exam will encourage students to review comprehensively and carefully, thereby achieving good exam results. However, it also caused some students to be excessively nervous, anxious and panicked, which affected their normal performance in the examination. Therefore, senior high school students must pay attention to psychological adjustments before and during the college entrance examination. If they adopt scientific examination strategies, they can achieve ideal results in the college entrance examination.

1. Mental state adjustment before the college entrance examination

1. Correctly understand the college entrance examination and determine reasonable goals. Correctly understanding the college entrance examination will help us conduct targeted review. The college entrance examination is a hierarchical screening examination. Its purpose is to select students of different levels and send them to different types of colleges and universities at different levels to study. Therefore, there is a certain degree of distinction between college entrance examination questions. Generally speaking, basic questions are worth 40 points, intermediate questions are worth 40 points, and difficult questions are worth 20 points. Some students overestimate the difficulty of college entrance examination questions and make a fuss about partial, strange, difficult and other types of questions. As a result, they neglect the mastery of basic knowledge and cannot solve small questions or big questions in the exam.

According to the characteristics of the college entrance examination, senior high school students must, on the one hand, pay close attention to basic knowledge and basic skills. On this basis, appropriately increase the capacity and difficulty of exercises, so as to "remain constant in the face of ever-changing situations." ; On the other hand, you should establish reasonable exam goals based on your usual academic performance and review situation. Some students always hope that they will get high scores in the college entrance examination and set their "ideal scores" too high, artificially causing themselves psychological tension. In fact, the examination ultimately depends on one's own comprehensive strength, and success cannot be achieved by chance. Therefore, in the college entrance examination, one must set reasonable goals and cannot blindly set one's test scores too high.

2. Keep a calm mind and relieve test anxiety

Test anxiety is a common emotional reaction of feeling nervous before an exam. There is a law in psychology called the Yerkes-Dodson law, which was discovered by psychologists Yerkes and Dodson. This law describes the relationship between anxiety level and problem-solving efficiency, that is, the relationship between the two is an "inverted U-shaped curve": when the level of anxiety is too high and when the level of anxiety is too low, the efficiency is very low, while when the level of anxiety is too high, the efficiency is very low. highest efficiency. Therefore, moderate test anxiety is conducive to improving learning efficiency and academic performance. Generally speaking, test anxiety is caused by various pressures and personal personality factors.

Senior high school students should keep a calm mind during review to relieve test anxiety. Here are several simple methods for reference by high school students. (1) Autosuggestion method. Suggestion refers to a psychological treatment method that uses verbal or non-verbal gestures, expressions, etc. to transfer and change someone's negative emotions. Lack of self-confidence is an important reason for test anxiety, so before taking the test, you should hint that you have confidence, believe in your abilities, and do your best to do well in the test. For example, before taking an exam, you say loudly to yourself: "I will definitely succeed, I am the best!" This can regulate the excitability of the central nervous system through psychological language, thereby regulating and improving the nervous system.

(2) Relaxation training method. The so-called relaxation training method refers to a self-training method that alternately contracts or relaxes one's skeletal muscles through circles, carefully experiencing the tightness of individual muscles, and ultimately relieving personal tension and anxiety. When relaxing, you can loosen all tight clothes, sit easily on a single sofa, place your arms and hands flat on the armrests of the sofa, stretch your legs forward naturally, lean your head and upper body back easily, and close your eyes. The entire relaxation training follows the bottom-up principle, starting with toe muscle relaxation--mini foot muscle relaxation--thigh muscle relaxation--buttock muscle relaxation--abdominal muscle relaxation--chest muscle relaxation--back muscle relaxation--shoulder muscles. Relax - arm muscles relax - neck muscles relax - head muscles relax. The key to relaxation is to first tense the muscles in this area, maintain the tension for about 10 seconds, and then slowly relax. Using this method and persisting will not only eliminate test anxiety, but also promote overall physical and mental health. (3) Breathing method. Breathing is a self-regulation method to calm yourself down and eliminate distracting thoughts. When relaxing, we close our eyes and breathe slowly using abdominal breathing. When inhaling, imagine that the air in the Dantian gradually rises from the abdomen to the brain, then to the head, until the head is pre-"hundred" When exhaling, imagine that the breath descends from the "Baihui" point down the neck and spine until it returns to the Dantian. Inhale and exhale like this, over and over again. By concentrating all the attention, people can gradually eliminate all distracting thoughts and achieve the effect of eliminating tension and self-relaxation.

3. Strengthen psychological adjustment and maintain pre-examination state

The quality of psychological adjustment before the college entrance examination has a very important impact on the performance during the examination. So how to adjust the mental state before the exam? Senior high school students should adjust their own mental state in a certain time sequence.

Ten days before the exam: Each student’s strength has been determined. Generally, no matter how hard they study, their level will not improve significantly. Therefore, candidates should mainly conduct some outline and to-the-point review during this period, that is, the review before the exam should be focused, especially checking the mastery of key content, such as the key content clearly designated and repeatedly emphasized by the teacher, their weakest and often Something went wrong. Therefore, candidates should read books rather than answer questions 10 days before the exam. By reading books, you can review your existing knowledge and enhance your self-confidence. However, doing questions is different. Once the questions are too difficult, your self-confidence will be dampened. In addition, people are often highly concentrated before exams, and their understanding and memory improve sharply in a short period of time. Therefore, during this period, you should strengthen your memory knowledge, such as history, geography, politics, English, etc., but you should not be overly nervous and waste time. energy during exams.

Three days before the exam: At this time, many students think that everything will be fine and they will not touch books at all. This is very wrong. Although you have mastered the important content, you still need to browse it appropriately, such as basic knowledge of history, geography, politics, common knowledge of Chinese literature, English words, mathematical formulas, etc. You should take a look at the test questions that you have already taken, strengthen the areas where you often make mistakes, and do some "warm-up questions" appropriately. Therefore, you should read the books properly three days before the exam. This will not only keep these key contents in the brain ready for extraction, but also make you feel at ease.

During these three days, you should adjust your mental state. Do not tighten the strings too tightly. You should relax yourself appropriately, such as adjusting your mental state by walking, chatting with family, listening to music, etc. . In addition, you should also make material preparations for the exam, such as stationery, admission ticket, change of clothes, refreshing perfume during the exam, etc.

The day before the exam: There is still a lot of preparation to be done the day before the exam. Don't think that "everything is ready, all you need is the east wind", and don't "break the jar and break the pot" and leave it to fate. You should pay attention to the following issues on this day. First, pay attention to your diet. You should follow your usual eating habits one day before the exam. You can add a few more dishes and increase meat and eggs appropriately, but do not overeat just to replenish energy. , to avoid indigestion, which will directly affect the exam the next day; second, do not participate in strenuous exercise to avoid excessive physical exertion or other accidents, which will affect the exam the next day. Also don’t play chess and cards or online games for a long time to avoid being over-excited.

Appropriate relaxation and rest should be the main theme of the last day; third, be familiar with the examination room. You should carefully examine the transportation routes leading to the examination room, choose the route with the shortest distance, the least interference, and the most familiar route. You should also consider what happens if there is a traffic jam. response measures. You must personally check the school, floor, classroom, toilet and your seat location of the examination venue to be aware of it to prevent unexpected incidents from happening; fourth, carefully check the admission ticket, stationery, etc. used during the examination, and Put them all in the pencil case to ensure that there will be no rush the next day; fifthly, if some students don’t feel at ease if they don’t read, and they want to sharpen their skills before the battle, they might as well put the textbooks of the subjects to be tested the next day at will. Read it over, but don't use your brain too much. If some students don’t want to read anymore, then listen to some relaxing and cheerful music to relax themselves; Sixth, go to bed strictly according to the usual schedule, not too late or too early, so as not to fall asleep too early or Going to bed too late and not being able to fall asleep in time. You can wash your feet with warm water before going to bed to help yourself sleep, such as counting and deep breathing. Do not take sleeping pills, as sleeping pills will suppress your brain and make you less excited for the exam the next day.

2. Mental state adjustment and examination strategies during the college entrance examination

If you can adjust your mental state before the college entrance examination and adopt correct examination strategies, you can achieve ideal results. , even perform beyond the level.

1. Eat scientifically and arrive at school on time. Candidates must have sufficient time to eat. It is best to finish eating one and a half hours before the exam, otherwise it will cause problems. As a result, too much blood is used in the digestive system, causing relative ischemia in the brain and affecting brain function. The meals should be light and hygienic, and foods high in vitamins and calories can be chosen. Generally, it is advisable to arrive at the school where the examination venue is located 20 minutes before the examination. If it is too early, the possibility of encountering unexpected events increases, which can easily destroy a good mentality; if it is too late, there will be no time to settle down and calm down, and the psychological preparation time for entering the examination role will be too long. Short, it may cause the entire exam to be spent in a panic, causing unnecessary mistakes.

2. Adjust your mentality and take the exam calmly

When candidates come to the exam room, they will find the following phenomena: many parents accompanying the exam are constantly giving instructions to their children outside the school gate, some police officers are patrolling around, and there are paintings outside the exam room There are eye-catching white cordons and slogans encouraging candidates hang on the walls. This atmosphere often causes candidates to feel a little nervous. In this case, candidates can perform simple relaxation training, such as taking a few deep breaths, and then hint to themselves: "I am in good condition and should get good results." A few minutes before the test, candidates should be quiet and alone, and do not talk to others. Discuss intellectual issues so as not to undermine your sense of confidence.

3. Browse the entire paper and formulate an answer plan

During the college entrance examination, the papers are usually issued 5 minutes in advance. Candidates should make full use of these 5 minutes. First, browse the entire examination paper, and evaluate the difficulty, amount, type, and Be aware of the answer requirements, score values, etc. Then determine your own answer plan, that is, make a global arrangement for the order in which you answer the questions and the time allocation for each question. You should also reserve time to check the entire paper. Browsing through the entire volume can leave an impression of all the questions in your mind, and help you associate the questions with each other when answering questions. This is good for broadening your mind and eliminating memory blockage. In the process of browsing the whole volume, don’t be overly ecstatic when you find something you are familiar with, don’t be overly nervous when you find something you don’t know, and keep a calm mind. You should think: “I am difficult for others, and I am easy for others.”< /p>

4. Review the meaning of the question clearly and answer the question carefully

Before answering the question, you must first review the question carefully, clarify the requirements of the question, and avoid blindly answering the question. The content of the review includes: clearly understanding the question type and specific requirements of the question, and also reviewing the information provided by the question. Especially for exams in liberal arts courses, whether you can accurately find the required information from reading materials, perform reasonable deductions, make bold guesses, and repeatedly consider the meaning of words and sentences is often the key to answering the questions correctly. During the process of answering questions, some students hurriedly filled in the test paper without thinking properly, and then changed it again and again, which not only wasted time, but also soiled the paper. Some students are too cautious and have to write everything clearly on the scratch paper before filling it in the test paper. In fact, the exam time is very limited, and there is no time to write the entire draft of many questions, especially some big questions. After writing down the answer ideas or outline on the draft, you can write directly on the test paper.

5． Put the easy ones first and then the more difficult ones, and allocate time reasonably

College entrance examination papers are generally arranged from easy to difficult, so when you do the questions, you should do them in the order of the questions. As long as the time arrangement is reasonable, the time for checking the test papers at the end is enough. But the question is not absolute. Everyone has different knowledge, and the mode of answering questions is not static. When some students encounter a difficult problem, they focus on solving it, forgetting that there are still many questions waiting to be done, wasting too much time, causing psychological tension, and unable to solve many questions that can be solved. . The correct way is to do the easy stuff first and then the harder stuff, and allocate time reasonably. The method of answering questions that are easy first and then difficult is helpful to eliminate tension, gradually improve self-confidence, and overcome subsequent problems with full energy and better thinking level, so as to avoid constantly encountering difficult problems and constantly generating tension when answering questions completely in order. Anxiety will eventually hinder the normal performance of thinking levels. In terms of time allocation, attention should be paid to making overall arrangements for the completion time of the entire test paper. Finally, 5 to 10 minutes must be allocated for inspection.

6. Stay calm and solve difficult problems skillfully

Not all the questions in the exam are familiar to you, and you will always encounter many difficulties. There are two main types of difficulties that are often encountered in exams: one is memory jam, where questions that you usually do and knowledge that you remember very clearly are suddenly forgotten; second, the questions are too difficult and you don’t know where to start for a while. When encountering difficulties, the first thing is not to be nervous, because the above two situations are often caused by being too nervous and too excited. The correct way is: put down these questions first and do other test questions, or check related or similar questions that have been completed before to see if you can find hints from them, or recall what you have done before. Example questions, or recall relevant knowledge, look for breakthroughs, and use retreat to advance; or simply finish all other questions in the exam and then treat this question as a general exercise question, without worries, you can Concentrate on key breakthroughs. In the exam, be careful not to bet on temporary anger, ignore time and other questions, and act recklessly without principles.

7. Comprehensive inspection, stand on the last duty

After all the questions have been completed, or there are still a few questions that cannot be solved, at this time, you should seize the time to conduct a comprehensive inspection of the questions that have been completed. The contents of the inspection include: whether the calculation of the answer is correct, whether there are any errors in writing, whether the content of the answer is complete, whether the key points are highlighted, whether the explanation is clear, whether the answer to the multiple-choice question is correct, whether the filling in the machine-readable card is correct, question number and answer Are there any misalignments, etc.? After checking the answers to all the test questions, you should also check the filling in of the name and admission ticket number.

Psychologists talk about the psychological adjustment of college entrance examination candidates

At the forum held yesterday, Professor Wang Jisheng said that he had conducted a survey on more than 300 college entrance examination top scorers. Years of research have shown that the success of the college entrance examination depends first on the candidate's mastery of knowledge and application of knowledge, which is the hardware; the candidate's psychology before and during the college entrance examination is the software of success.

"The closer the college entrance examination is, the more important it is to adjust your mentality." Professor Wang said that adjusting your mentality should be done in 16 words: strengthen confidence, optimize emotions, enter the state, and give full play to it.

Strengthen confidence

Don’t aim too high. Professor Wang said that candidates like to compare with each other, especially students with good grades. If someone decides to attend Peking University, he must decide to attend Tsinghua University. This will only make him more nervous. Candidates must learn to set a suitable goal for themselves, a goal that can be reached with a little jump.

In addition, you must learn to give yourself positive psychological hints, hold your chest and head high when walking, and walk a little faster. Say to yourself every day: "I can do it, I will definitely be able to take the exam? SPAN lang=EN-US>!"

Optimizing emotions

Professor Wang said that he believes that parents and Candidates should not regard the college entrance examination as a battle of fate. Compared with ordinary exams, the college entrance examination just changes the classroom and the invigilator. He suggested that parents should not send their children to take the college entrance examination unless there are special circumstances.

When candidates are emotionally nervous, they can silently recite the word "relax" and imagine that it will be effective for a minute or two. When you encounter difficulties, you can use positive emotions to relieve stress by imagining successful times in the past, some beautiful scenery you have visited. Learning to breathe deeply is important to regulate your emotions.

In the final stage of review and preparation, don’t worry that you still haven’t done some “Huanggang” and “Haidian Collection”. You should go back to the textbooks and get back to the basics.

Entering the state

Professor Wang suggested that candidates should not put pressure on themselves and just 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 exams and adjust the biological clock. For example, math and Chinese are tested in the morning, and English and comprehensive subjects are tested in the afternoon. In the near future, it is necessary to arrange to read mathematics and Chinese in the morning, and read English and comprehensive subjects in the afternoon.

Give full play

How can candidates give full play in the examination room? Professor Wang said that first of all, strategically, the examination papers are despised, while tactically, the examination papers are valued. Some candidates can do difficult questions but not easy questions. Losing points on easy questions is a tactical slight. Especially students with good grades should not underestimate simple questions.

Secondly, you must master examination skills. Professor Wang said that taking writing speed as an example, if you write too fast, it will be easy to scribble, and the teacher will not be able to see clearly and will not give high marks; if you write too slowly, you will not be able to keep up with your thinking and will not be able to complete the test paper. He suggested that after candidates usually finish the test paper, ask the teacher to look at the handwriting on the paper to determine the writing speed of the answers.

Once again, you must review the questions accurately, quickly, and completely. Don’t do the hard questions first. When answering the questions, if one method doesn’t work, you must immediately consider changing to another one. You must broaden your thinking and remind yourself to use divergent thinking. to answer questions.

Review the five do’s and don’ts for parents to prepare for exams

The five do’s and don’ts: Emotions should be stable, the family atmosphere should be warm, say to the children “Just try your best”, and maintain good food hygiene Okay, we also need to help the children check whether all the utensils are available.

Five Don’ts: Don’t stipulate which university your child will take, don’t stipulate how many points to take, don’t discuss your application, don’t keep asking about your child’s grades, and don’t send your child to the examination room unless there are special circumstances. .

Top 10 strategies for reviewing and preparing for exams

What strategies should be followed when reviewing before the college entrance examination? Yesterday, Wang Jisheng suggested that candidates master the following 10 strategies.

Strategy 1: Big goals, small steps. "If the current goal is to improve each course by 15 points, don't expect to achieve it in a month." Professor Wang said that candidates should take it step by step. An improvement of 3 points in a month can be achieved.

Strategy 2: Seize the 45 minutes of class, follow the teacher’s ideas, and make full use of each lesson. Candidates should not study blindly, but should apply their skills to ideas.

Strategy 3: To solve the problem of partial subjects, especially mathematics, the difficulty ratio of college entrance examination papers is 30% easy questions, 50% medium difficulty questions, and 20% difficult questions, so it is necessary to make up for it. Complete the easy and medium-difficulty questions well.

Strategy 4: Strengthen strengths and resolve weaknesses. When reviewing, neither strengths nor weaknesses should be underestimated. Strengths should be strengthened, weaknesses should be supplemented, and potential items that can improve scores should be explored.

Strategy five: Improve efficiency. In the last semester, you should pay equal attention to time and efficiency. In the next semester, especially after March, you should pay attention to efficiency. It is more reasonable to rest before 11 p.m.

Strategy six: Make full use of the two time periods every day when memory is best. Half an hour before going to bed and half an hour after getting up in the morning, put the review points of the day (the previous day) in Go through it in your head.

Strategy 7: Cross-review of arts and sciences. Continuously reviewing the same subjects can easily reduce efficiency. It is best for candidates to review liberal arts and sciences, which is also a kind of adjustment.

Strategy 8: Follow the teacher. Wang Jisheng emphasized that teachers generally have a thorough understanding of the "Exam Syllabus",

When reviewing, candidates should follow the teacher's arrangements and arrangements, and then make appropriate adjustments according to their own circumstances.

The ratio of simple questions, intermediate questions, and difficult questions in the college entrance examination is 3:5:2. It is recommended that candidates complete the simple questions and intermediate questions well, and then concentrate on the difficult questions.

Strategy 9: Learn to give up. Don't blindly pursue difficult problems, do easy and medium-difficulty problems well, and give up on difficult problems if you can't do them.

Strategy 10: Maintain a happy mood and improve review efficiency.

Help students adjust their mentality and don’t hang up countdown signs in schools

In response to the phenomenon of many schools hanging countdown signs before the college entrance examination, yesterday, Wang Jisheng said that hanging countdown signs is harmful rather than helpful. It will bring greater psychological pressure to the candidates.

Wang Jisheng said that hanging countdown signs can remind students to cherish time. The intention is good, but it will also affect students' emotions and is not conducive to candidates' review and preparation for exams.

Wang Jisheng suggested that schools should create a relaxed and warm atmosphere for students and treat the college entrance examination with a normal mind

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I took the exam three times out of five times and ranked first in the school

O(∩_∩)O haha~ Mentality The most important thing is not to take your grades so seriously

It doesn’t matter if you fail the exam anyway, just try harder next time

As for review, everyone has their own method, so don’t look at the difficult problems in the last few days< /p>

Review basic knowledge more. There is only so much knowledge in textbooks to keep it constant in response to changes

1. Face reality. 2. Answer questions from easy to difficult. 3. Strictly manage time. 4. Simulate on-site examination. 5. Do some warm-up exercises

6. Be well prepared. 7. Breakfast must be eaten on the day of the exam. It is best to eat food with less protein and more carbohydrates. 8. Get enough sleep the day before the exam

Treat it with a normal mind, just treat it as a practice, prepare well, I wish you good results, come on! How to adjust the mentality of primary school students after the exam

Relax, relax! You can go out and play! How to adjust your mentality during the high school entrance examination

The tests are all based on your usual skills, so there is no need to be nervous. Play to your true level. Normal performance in the college entrance examination is super-level performance.