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    您現在的位置:中考 > 中考備考 > 中考心理 > 中考心理 > 正文

    2019中考心理輔導:高效的調節心態7個方法

    來源:中考網整理    作者:中考網編輯    2019-04-17 15:49:16

    說兩句

      考前看不進書
     
      這主要是由于考生對未來的考試結果沒有把握,從而產生了焦慮情緒,無法集中精力復習。面對這種情況,考生一定要想辦法找出自己焦慮的根源,然后通過適當的心理療法排除這種擔憂。如果是因為想要看的知識點太多而思維混亂,就要理清思路,抓住最關鍵、最重要的部分突擊復習。建議考生不要在考前頭一天晚上再做練習題,適當整理一下復習筆記,背背重要公式即可,否則一旦遇到不會的題,將影響考生情緒。
     
      考前睡不著覺
     
      考前失眠是大多數考生都會遇到的問題,這主要是由于考前心理緊張造成的。對付失眠的最好辦法就是不怕失眠,別有任何心理包袱,考前不要胡思亂想,對自己有信心就好。平時沒有失眠問題的學生最好不要服用安眠藥物,可以聽聽輕音樂,讓眼睛自然地閉起來。
     
      此外,要注意考前飲食,避免食用過多的提神食品,平時有喝茶、咖啡等習慣的考生,在考試前夜就不要飲用了,這些飲料會讓人興奮,影響睡眠。
     
      考場上心煩躁
     
      有些考生總在考試后抱怨,說考場里面聲音太多,太嘈雜了,沒有辦法集中精神考試。監考老師的腳步聲、同場考生翻卷子和嘆氣的聲音,以及考場外周邊發出的聲音干擾了他們答題。
     
      事實上,考場上一點聲音都沒有是不可能的,你越是覺得煩,噪音反而越會往你耳朵里鉆,在這種時候,盡量把注意力集中到試卷上,做到“充耳不聞”。不要刻意去感覺這些外界的雜音,就可以把它們從腦袋中清除出去。
     
      遇難題就緊張
     
      考試的時候遇到難題是不可避免的,沒有必要過分緊張,可以先跳過這道題,等做上幾道簡單的題目后,心情就會平靜下來,重新找到自信,解題思路可能也就清晰起來。這時再回頭對付那根“硬骨頭”,即使實在解決不了,也沒有必要焦慮,可以安慰自己“這道題對我難,對別人也一樣難”。
     
      考生在考試時,往往會發現,有時候明明很熟悉的知識點卻想不起來,這時考生急于解決問題,緊張地在記憶中胡亂搜索,企圖能湊巧“碰上”想要找的東西,但是這種無秩序搜索的效率往往很低,并且時間越長,心里越覺得慌亂。這時,正確的方法應該是聯想,通過回想老師講授這一知識點時的情況,尋找線索,激發考生在短時間內想起來。
     
      覺得時間不夠
     
      考場上最容易引起考生慌亂的情況就是所剩時間不多,卻仍有很多題沒做完,此時考生會覺得心急如焚,常常是做著這道題,腦子里卻想著下一道題,結果哪道題也沒做好。
     
      在做題前就要有一個對時間的大概考慮,哪一個時間段做什么題,先做哪道、后做哪道都要有一個統籌的安排。重點、有把握的題應該先答,遇到不會的題不要死纏爛打,思考2到3分鐘后,實在不會就要馬上放棄,不要再去想它。在保證正確率的前提下,能做多少算多少。考試結束前15分鐘,監考老師會提醒考生注意時間,加快答題速度,考生要利用最后的這段時間攻克自己最有把握做對的題,而不是死啃難題。
     
      考試時老走神
     
      有些考生在答題過程中總是出現“魂不守舍”的情況,與試題無關的念頭頻繁地出現在腦海里,讓人無法控制。
     
      出現這種情況時,考生不要故意忽略,一味地埋頭答題,而是應該停下筆來,整理一下自己的思路。可以對自己強調一下“我正在考試”,給自己1到2分鐘時間放松神經,然后再集中注意力繼續答題。
     
      在試卷上亂畫
     
      復查對考生很重要,在考試中,應該安排一定時間復查試卷,它是一個查漏補缺的過程,如果考生采用的是靈活答題順序,最后更有必要復查一遍,看看是否有遺漏,最好能對所有題型做一次總體檢查,如果時間不夠,也要檢查一下重點題型。
     
      考生提前答完試卷后,切記不要在試卷或草稿紙上亂寫亂畫,一旦被認為做了特殊標記,將按照考試違紀處理,取消考生該科目的考試成績。考試結束前30分鐘,考生可以離開考場,離場前,考生要舉手提出,經副監考員核對試卷、考試材料數量無誤,姓名、準考證號等填寫無誤后,才能離開。考生離開后,直接回家,不要在考場附近逗留。

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