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    2019中考心理:緩解胡思亂想

    來源:中考網整理    作者:中考網編輯    2019-04-17 15:46:45

    說兩句

      考生可通過練習熟悉考試過程,在練習與模擬考試中建立自信。注重練習與考試相關的題型,熟悉解題方法、步驟。轉換角度看待模擬考試結果,把成績不理想看成盡早發現漏洞的機會,盡早調整復習角度和策略。要學會接納自己的不良情緒,尤其是 “焦慮”。面對重大考試,每個人都會焦慮。考生要學會自我接納,對各種不良情緒要及時宣泄、傾訴,可尋求家人、老師、朋友的支持和幫助,或專業心理咨詢機構的支持和幫助。
     
      常見的考前心態與應對策略:
     
      1、畏難心態。有些考生認為初三學習太苦了,越到后面復習任務越重,真不知道自己能否堅持。這時,考生要合理分配每天學習和娛樂的時間,在有限的娛樂時間里安排不同的活動。這時,考生要找到提高學習成績的入手點和突破口,不要面面俱到。考生可放大自己的每一點進步,列出每個進步點和成功點,學會自我內在激勵,還可與朋友互相監督、合作學習。
     
      2、心浮氣躁。有些考生總被一些負面情緒困擾,不能靜心學習,心浮氣躁。這時,考生要學會使用科學方法進行自我放松訓練,比如以下4種方法:放松法:根據一定的順序放松全身肌肉,使情緒輕松,潛心入靜;呼吸調節法:深呼吸,把注意集中到呼吸上,堅持10至15分鐘;冥想法:伴隨音樂,想象輕松的畫面;自我暗示法:保持良好的外在形象和精神面貌,面帶微笑。
     
      3、高原現象。距離考試越近,考生本該更加努力。可面對近期沒有提高的成績,有人會感到失去學習動力,復習不進去。考生要做好心理準備,轉換學習動力來源。學習動力最好來源于自身對知識的興趣。

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