First, import
Students, I am very happy to stand here and talk to you today. What are we talking about? What I want to tell you now is that the students of Grade Three who came to talk to me recently talked about the most problems.
Second, test anxiety (field survey)
Today is June of 13. Four days later, it's time for everyone to show their strength on the battlefield. Now, I want to do a small survey. Are you nervous about the number 17? Students who are nervous raise their hands to the teacher. Well, the teacher here congratulates these students who raised their hands, and dares to express their true feelings. It is also a normal person. Now, the teacher will share with you a very interesting phenomenon that I have recently encountered: since May, many graduating students have come to me for advice on how to adjust their anxiety before the exam. This is normal, but strangely, many students have asked me because they feel that there is no pressure before the exam. "Teacher, I am very surprised now. Why am I not nervous and anxious at all?" -Not being nervous has become abnormal. A survey by psychologists also found that 75% of the students had nervousness, anxiety and panic before the exam.
This data is given to correct the view that exams are so easy for me to deal with when I am nervous about others. In fact, as long as a normal person is in a normal state of mind, he will be nervous in the face of large-scale exams and of course other activities that have a considerable impact on him. Why?
Now, the teacher asks you another question: Can you speak? Everyone will give a positive answer, unless this person is dumb or has a special disease. Another question: Can you speak freely in front of 1000 people? Not many people signed up, and no more than 20% were sure. Speaking in public is a big fear for many people. Although I usually talk a lot, once I am in the public eye, I immediately sweat like rain and blush, and I don't know what to say. When you think about it, there is no essential difference. Talking to one person is the same as talking to 1000 people. Why do people with excellent eloquence stutter when they change scenes? Because when you talk, you are not talking, but thinking about something other than talking. I am speechless, but I dare not say it. I have the technical conditions, but the adaptability is short-circuited.
Now for everyone, where is the specific expression of anxiety? What should I do if I can't sleep at night during the exam? What should I do if I am nervous in the examination room?
The first question, I asked her: Have you ever seen a person playing mahjong for three days and three nights without sleeping, is he in good spirits? He said there was. Why? Because they want to win money. You are very excited about the three days of the senior high school entrance examination, because you have to challenge your life, and staying awake for two days and two nights will not affect your grades at all. The medical staff in earthquake relief haven't slept for 48 hours, and they still haven't had surgery. In fact, there are two kinds of sleep States: one is shallow sleep, the other is deep sleep, which runs alternately. Brain cells rest alternately. Ladies and gentlemen, the mid-term exam is coming soon, and we are getting more and more excited. It doesn't matter if you can't sleep, just remember two words: lie down, lie down. Many students are very interesting: I must fall asleep, or I will have no spirit tomorrow. So I used the old-fashioned method to hypnotize: count the lambs, one, two, three, and count to 5000 before falling asleep. Why? Because he is counting lambs. There will be cycling here. Please raise your hand? I just started to learn to ride a bike, staring at a tree and a person in front of me, and quickly told myself: I must not hit this tree or this person, I must not hit this tree or this person. When you count to 10 times, you will really be put on this tree or this person. Because the message you tell your brain is "you want to hit this tree, not to avoid it!" " "The solution is actually very simple, that is, to understand that" what exists is reasonable, and don't treat the existing facts as problems ". You should accept the fact and live in harmony with it. Really, once you accept it, you will find that it disappears immediately. Just as you are annoyed at school that "you have to wear a school uniform to tie your waist" and "you can't perm your hair, you can't dye your hair, and boys have to start hair", as long as you accept this fact, you will find that this discipline has not hindered you. Besides, not falling asleep doesn't mean not resting. Lying in bed is a good rest in itself. So when I can't sleep, I don't have to worry. I don't sleep when I feel sleepy, but I fall asleep easily. Moreover, psychological research has found that people who have insomnia all night find that they are asleep for a while by observing their brain waves, but because of anxiety and fear, they have insomnia all night, so we just have to put down the burden of fear and go into battle lightly.
The second question, what should I do if the examination room is tense? Then let's start now, starting tonight. As long as we exert the power of suggestion, we will succeed.
I read a news report before. This report was written by a reporter from Xinhua News Agency. He said that he once broke into an underground organization: the thieves' group. How do you know how thieves work? It is found that regular thieves have well-organized organizations, and a trainer, wearing a suit and tie, is eloquent and gives them training. You know how the coach trains. Every morning, he said, ladies and gentlemen, do you know that all men are created equal? Wow, it's beautiful. ) people are born the same as poor and rich. This is not right. Some people are born richer than me. But why did you become poor and they became rich? I'd like to hear it. Because there is something wrong with our social system, the money in your pocket has gone into their pocket. (This is not right. Now it's your responsibility to get the money back. You know how ridiculous this is. But a week later, after a week of training, the thieves were very excited: oh, oh, oh. They acted, and you caught him on the road. You were thinking: Why didn't the thief blush? He is thinking: Why should I blush? This is my money, and I have a responsibility to get it back. This is my sacred mission. They have firm beliefs. Why? Because they keep repeating hints. Of course, you should not have such false beliefs, but should establish correct beliefs-I am confident, I am calm, I am careful and I am successful.
Ladies and gentlemen, as long as you keep telling yourself this, especially when you lie in bed at night or wake up in the morning, you will definitely have no chance to be nervous. Because people's brains accept psychological suggestion, so people's self-suggestion has a great guiding role in people's behavior. But what if you are really nervous?
1, celebrate that you will be nervous:
When entering the examination room and giving a speech on the stage, many people will be very nervous and their hearts will obviously accelerate. At this time, you might as well sit down and say to yourself, I should be glad that I am still nervous. Like everyone else, I feel a little nervous and heartbroken. If I don't feel nervous and my heart beats, it's even worse.
2. Distraction:
A temporary distraction, such as a drink of water. Don't swallow it right away. Feel the feeling of water in your mouth first, and then swallow it slowly. Don't drink too much. If you drink too much, you have to go to the bathroom.
3. If your hands are shaking, put your hands under your legs so that your hands won't shake. Say to yourself, I am confident, I am calm, I am careful and I am successful.
4. Tighten your toes (1 min): Now bend your toes and hold the floor tightly; Stay nervous (10 second); Loosen your toes and relax; Take a deep breath; Then spread your toes as far as possible and extend upward and outward; Stay nervous (10 second); Restore to the original state; Relax; Feel the comfortable and warm feeling of feet.
Third, the problems encountered in the examination room
1. What should I do if I encounter a problem that I can't do?
Adjust your mentality in time: don't affect the whole problem because of one step of frustration; Don't let a problem not affect the general practice; Don't affect the overall situation because a subject is blocked.
Remember, you can't go to the examination room with full marks. No one is perfect, and even the cleverest person has knowledge that he doesn't understand. The exam is to test your overall level, not the right or wrong of a certain topic.
2. Why don't I remember?
We all have this experience. Sometimes we know the answer to the question clearly, but we can't remember it for a while because we are nervous, but if we don't think about it afterwards, the correct answer will "naturally pop up". This phenomenon is called "tongue tip phenomenon" in psychology. When encountering the "tongue tip phenomenon", it is best to put aside memories and solve other problems. After suppressing the past, the required knowledge and experience often appear naturally. During the exam, if you can't remember the answer to a question for a while, you can pause your memory, divert your attention and solve other questions first. After a certain period of time, the answer you need may be recalled.
Countermeasures: look for questions that can remind you from the test paper; You try to recall from the discussion with your classmates; You try to recall from your notes; You try to recall from the teacher's class!
If it doesn't work again, put it aside.
Fourth, create a relaxed interpersonal environment.
Establish a correct sense of competition,
There are two kinds of learning goals: the first is that I study to learn knowledge, which is called mastering the goal; The second category is that I study better than others, which is called achievement goal. What kind of goals do our children in China have? The second kind, mostly the second kind. It has always been such a goal that has brought us to today. But today I advise you to give up this kind of goal, change it into learning knowledge, change it into mastering the goal, and learn to compare with yourself.
Why are you doing this? To tell the truth, when our classmates are studying, in fact, every classmate has an implicit opponent: I am very happy this time compared with him; Next time I drop a few places, I'll be bored, and I have to work hard to get up. If this opponent is not good enough, change to another opponent and continue the game. It's all like this. In the past, this comparison may inspire our study, which can make us work harder and increase more study time. But now, if you still do this, what might happen?
First, you make progress, but others make more progress than you. What will happen? Very annoyed: "how can he do better than me?" I didn't do well this time! " "
Second, you have neither made progress nor regressed. He regressed more than you. So what will happen to this situation? You will feel: "I am better than him, I am so happy!" " "
In fact, looking back, you will know that you need to compare with him. Not happy when you should be happy, but happy when you shouldn't be happy. So at this stage, such a comparison is based on whether others are unlucky or not. Of course, we say that to some extent, the misfortunes of others are the source of our happiness, right? But don't do this at this time. Don't compare with others, because the emotional experience that comes with it is likely to be disproportionate to your review effect.
In addition, if the comparison with others can urge you to study, then the comparison before the middle school entrance examination will bring you more negative effects. It's no use comparing with him at this time. His poor grades don't mean that you have good grades, and his failure doesn't mean that you can pass the exam. If you all do well in the exam, you can also go to a good middle school. There is no competition for resources here, either with you without him or with him without you. Therefore, in this case, you should not base your review and examination on whether others did well in the examination. You have to compare yourself with yourself. In this case, you will be happy if you study hard and review well! At this time, so I suggest that you should aim at learning knowledge, not learning better than others. Besides, at this time, the changes of others are unexpected.
2, tolerance, understanding, smile
The mid-term exam is coming soon, and everyone is under pressure. Under pressure, many students will become sensitive and suspicious. One of my classmates came to tell me that I don't know why. I came to the classroom early this morning and greeted my deskmate. He didn't respond at all. This man is so rude and hateful that I have been in a bad mood all day. In fact, what is the truth? This classmate lost sleep last night and didn't sleep well. At that time, he was still in a hazy state and didn't notice his greetings at all. So this classmate got angry for nothing. If, in the past, we learned to look at the problem from another angle and be more understanding and tolerant, our mood would not be affected all day, and our study would be even more affected. Just like the following two pictures, different angles and different results. (Play bifurcation diagram)
Next, I want to ask you to do one thing, that is, please shake hands with the classmate next to you, and please say hello to this classmate who has been with you for three years! I believe you can do it. Let's work together. The last moment, the more important a person's psychological state. We should learn to smile at our classmates and teachers every day. There are many examples in history that we are classmates. A smile can bring a good mood. However, some students said that I couldn't laugh. Therefore, people should strive to "pretend" and continue to "pretend" without interruption. If you pretend for a long time, it will become true and become a habit. Even if you pretend to smile at first, I believe that if you pretend 10 days in a row, your smile will be the brightest.
Six, full of confidence in yourself
A story: the story of the mental patient and the hundredth wall.
In order to prevent patients from escaping, the mental hospital built a hundred walls around the ward. Once, two patients who were good at climbing over the wall ran out when doctors and nurses were not looking, and decided to climb over the wall to the outside world. They turned and turned until they climbed over ninety-nine walls. They felt very tired and had a rest. Patient a suddenly said to patient b, I feel so tired that we can't turn it over. Let's go back to rest. Patient B has been panting and deeply agrees. So they climbed over ninety-nine walls and went back to the hospital to rest. The truth of the story can be ignored, and we don't explore how they got the strength to return to the hospital, but one problem we can see is that they fell short in the face of easy success because they didn't have the spirit of persistence.
Give up before the last minute, even if you are only one step away from success, you still haven't succeeded. How do you know you didn't do well in the exam before you got it? How do you know you didn't do well in the exam before the score comes out? You haven't really tried, how do you know you really can't? Are you seeing the result or the process now? Fortunately, we know where the last wall is.
If we divide the psychological stage of reviewing for Grade Three into three stages, namely, "You don't know you can't do it", "You know you can't do it" and "You don't know you can do it". In fact, the more you review, the more prepared you are, and you may not even realize it. Learn to encourage yourself and see your progress bit by bit. Eliminate some external interference. As long as you don't give up, success is not far away.
Now the drum and horn of the review sprint have sounded, and confidence, courage, fighting spirit and hard work will bring us rich returns.
Ma Yun, the founder of Alibaba, once said: Today is cruel, tomorrow will be even more cruel, but the day after tomorrow is beautiful. But most people will die tomorrow night and can't wait for the sun the day after tomorrow. I don't believe you will die tomorrow night. I believe you can meet the sunrise the day after tomorrow? Yes! I wish you all a happy life and a successful senior high school entrance examination.