How to adjust anxiety before college entrance examination
1, diet therapy
To control anxiety, everyone should pay attention to their own nutritional supplements, because most of the time is spent in anxiety, which will consume a lot of energy. Therefore, they should eat more nutritious and high-protein foods. In addition, it is worth noting that the study found that foods rich in vitamin B can effectively alleviate people's anxiety, such as soybeans, coarse grains, fresh fish, etc., and can provide people with enough vitamin B.
2. Psychotherapy
To control anxiety, you can make a list of things you are anxious about, and then let them analyze these problems by themselves with the help of psychologists or family and friends, and then rule out things you shouldn't be anxious about, and the rest can come up with some good solutions with the help of family and friends, thus alleviating anxiety.
3, massage therapy
According to the viewpoint of traditional Chinese medicine, massaging some acupoints of the human body has a good calming effect on people's emotions. The specific method of this therapy is: lie flat on the bed, put your hands three inches below your navel, that is, Guanyuan point, and turn clockwise and counterclockwise for 50 turns, once a day.
4. Exercise therapy
Many people like the relaxed feeling after exercise, which is exactly the case. If patients with anxiety disorder can persist in exercising for half an hour to an hour every day, their anxiety and nervousness will be greatly alleviated, and exercise will also enhance the resistance of all aspects of the body.
Emotional management and emotional health care are urgent.
First of all, keep a clear head.
When people are in an angry and depressed mental state, it is easy to lose self-awareness and make some extreme behaviors. Therefore, the first thing they need is to keep a clear head, temporarily put down what they are doing, look at the sky, or close their eyes to recall past happiness, or wash their faces with cold water and force themselves to calm down, because a clear head is the prerequisite for solving problems and relieving stress.
Second, cultivate your interest and do what you like.
Do some sports or hobbies you like in your spare time, and don't think in bed. Because thinking is too narrow when you are in a bad mood, you can exercise your active thinking, or sing K to drive away negative emotions.
Third, reading purifies the mind.
Choose books that suit you or you like, and read them carefully in your spare time. In books, you can also gain the strength to move forward. Choose a book that suits you according to your actual situation, suit your reading style and time, read in a relaxed environment and state, and feel the pleasure brought by books with your heart.
Fourth, listen to music.
Music is actually an expression of feelings. Singers have their own feelings when interpreting music. When we listen carefully, the feelings contained in the songs will touch our inner feelings and inspire our voices. Maybe you can also find that what I experienced was also shared by others. Maybe what I face is just insignificant compared with others. Music can build people's self-confidence and soothe injured hearts!
Fifth, travel more and get close to nature.
Today is a holiday, so we might as well go for a walk in the suburbs. Nature has a very powerful force that will bring us different feelings. In the process of close contact with nature, you can experience the feeling of relaxation, which will give you a steady stream of energy. Observe and pay attention with your heart, and you will find many wonderful moments of nature. Of course, you need to feel with your heart to have them.
Therefore, traveling can make people forget their troubles, and the experience of traveling can also enrich people's experience. To study in thousands of books, it is better to take Wan Li Road. This is the truth. Please go out for a walk when you are free. You don't have to go to a famous scenic spot, as long as you like it.
Sixth, know how to speak.
Tell your best friend. Find a friend you trust most and tell the truth, and many problems will be solved. Everyone needs to talk, and sometimes they are obsessed with the authorities and need help from others.
Seven, learn to be tolerant
People should be tolerant when they are alive, and tolerance is great when the prime minister can punt in his stomach. The pot-bellied Buddha can tolerate things that are intolerable in the world. As long as you have a tolerant heart and a kind heart, you may be able to see the essence of the problem. Maybe when you face it, you will understand the root of the problem. Therefore, treat people with a kind heart, your public image will be tall and your career will be successful.
Conclusion: Everything should be treated lightly, and don't be impatient. Through the introduction of the article, we can know that impatience can easily lead to anxiety. How much have you mastered to get rid of anxiety? As the saying goes, manage your emotions at all times. Laugh for ten years? Hmm! It is suggested that you can also participate in some group sports, such as square dance and moonlight on the lotus pond.
What about psychological anxiety?
Anxiety disorder occurs because patients are used to suppressing their true inner thoughts, and they vent their anxiety in time. Therefore, in the face of anxiety disorder, it is mainly to adjust one's mentality, so that one's emotions can be released, and one can't suppress them for a long time. Long-term depression is not only bad for physical health, but also bad for mental health. So what about psychological anxiety? The following is a detailed introduction for everyone.
What about psychological anxiety? The adjustment methods of psychological anxiety mainly include the following:
First, the treatment of patients with psychological anxiety should do what they are most interested in: when people are doing what they are interested in, they will devote themselves wholeheartedly and enter a state of forgetting things. So, when you are facing anxiety, put down what you are doing and do something interesting, such as singing, listening to music, watching TV and playing basketball. When you have finished these things, your worries and anxieties have long since disappeared.
Second, self-reflection: Some nervous anxiety is caused by the patient's suppression of some emotional experience or desire, which is suppressed unintentionally, but it has not disappeared and still lurks in the unconscious, thus producing symptoms. When you are sick, you only know pain and anxiety, but you don't know the cause. Therefore, in this case, you must reflect on yourself and say what causes pain subconsciously.
Third, the treatment of psychological anxiety also needs to relax oneself: that is, to get rid of tension. For example, if you feel a little better, imagine all possible dangerous scenes and let the weakest ones appear first. And repeat it, you will slowly think of any dangerous situation or the whole process will no longer experience anxiety, and then it will end.
Fourth, increase self-confidence: self-confidence is a necessary prerequisite for curing nervous anxiety. Some people who have no confidence in themselves will doubt their ability to complete and deal with things and exaggerate the possibility of failure, thus causing anxiety, tension and fear. Therefore, as a patient with nervous anxiety, we should first be confident and reduce inferiority.
What about psychological anxiety? The treatment of psychological anxiety requires patients to do all-round nursing work, including not only diet nursing, but also exercise nursing and psychological adjustment nursing in daily life. Only by doing a good job of all-round nursing adjustment can we really help completely cure anxiety disorder. If you are still confused about the treatment of anxiety disorder, you can also consult an expert online for free.
7 small psychological adjustments to relieve anxiety
Researchers have long found that depression will increase the risk of premature death, which is a phenomenon, but a new study shows that even mild anxiety that does not meet the clinical diagnostic criteria of depression will increase the risk of premature death, which reminds people to pay attention to mental health.
Researchers from the University of Edinburgh and other institutions in the UK reported in the new issue that they analyzed the health data of nearly 70,000 people in the UK, all of whom were over 35 years old, with an average follow-up time of 8.2 years. The researchers used the scale to analyze their mental state, and related indicators included anxiety, depression, social situation and self-confidence.
The results show that patients with severe depression have a higher risk of premature death, but even those with mild anxiety, that is, those whose clinical diagnosis does not meet the standard of depression, have a higher risk of premature death than ordinary people.
Further analysis of the cause of death shows that people with mild anxiety have a higher risk of dying of heart disease and stroke than ordinary people. Researchers believe that this is because anxiety has caused some bad changes in their physiological functions. In addition, their risk of death from traffic accidents and suicide is higher than that of ordinary people.
Experts involved in the study said that this discovery reminds people to pay attention to mental health. However, he also stressed that people should not be encouraged to take related psychotropic drugs when they have psychological problems, and should mainly adopt psychological counseling methods other than drugs. Here are some methods of psychological counseling.
How to overcome pre-test anxiety?
Many students report that they are prone to anxiety before exams. How to overcome this kind of psychology and face the test pressure easily? Xie Wenhua said that candidates are advised to do a good job in several aspects: in the review before the exam, set reasonable goals for themselves, don't give them? Hard indicators? Don't play fatigue tactics. Review two days before the exam should be focused, as long as the key content is basically clear. The so-called key points: first, the key contents clearly designated and repeatedly emphasized by the teacher; Second, I often make mistakes in my weakest place. If you are sure that there are no problems in these aspects, you can calm down and repeatedly hint at yourself? Review well and do well in the exam? .
In addition, the rest before the exam is very important. Don't sacrifice your sleep time to review before the exam, it's not worth the candle. Therefore, on the eve of the exam, we should relax ourselves, take a walk with flowers and plants, reduce psychological tension, listen to music, be in a good mood, play ball games to adjust our brains and rest early. At the same time, parents should try their best to create a harmonious, relaxed, cheerful and quiet family atmosphere for their children, and don't stimulate their children with words.
In view of the tension in the exam, candidates should be calm, calm and calm during the exam; After the exam, pack up your belongings and leave the examination room quickly. Students should not check their answers after handing in their papers.
What if the grades don't improve after hard work?
Candidates report that in the last period before the exam, they will do a lot of exercises every day and listen attentively in class, but their academic performance and learning efficiency are stagnant. What should I do if I encounter such a problem?
Experts say that this is because there is no suitable goal and expectation, and the review is not directional. Candidates should first set out from reality and determine appropriate test goals and expectations, especially short-term goals. Secondly, make clear your college entrance examination goals, make short-term plans, and make solid gains every day. Finally, learn to persist.
How to solve insomnia before the exam?
Experts said that symptoms such as diarrhea, vomiting and insomnia appeared near the mock exam, probably because the candidates were too nervous and had some physiological reactions. At this time, candidates should ensure that their diet and sleep are regular, and at the same time learn to relax, give themselves some positive psychological hints and enhance their self-confidence. Treat exams with a normal mind, and don't take exam results as the only criterion to measure your study.
Solve insomnia problem, tell yourself first? It's nothing to be afraid of losing sleep occasionally. And after reviewing, take a bath, lie in bed and close your eyes. Sleepiness will come soon. Second, don't deliberately? Begging for sleep? . Some students felt that they had insomnia the night before, so they should make up their sleep. Therefore, they deliberately change their usual schedule, and the result is that they can't sleep well.
How to overcome the psychology of failing the exam?
Some candidates failed in the last exam before the college entrance examination, and the scene of failure kept appearing in their minds. In this regard, experts said that candidates should understand? There are inevitably mistakes in the exam? Then find the reason for the failure. If this negative emotion is caused by a failure, it shows that candidates lack self-confidence. They should improve their self-confidence, see their excellent side, and often give themselves some encouragement, such as laughing at themselves in the mirror three times a day and giving themselves an encouragement.
Seven small methods of psychological counseling and emotional adjustment
What should I do when I feel depressed because I have a lot of troubles? Teach you a few tricks to make you happy:
1, crying-appropriate crying.
Crying when you are sad can calm your mood. Crying is a good way to relieve tension, trouble and pain. Wilfred, an American psychologist, believes that tears can expel some toxins produced by the body during stress response. From this point of view, it is chronic poisoning to hold back from crying when it comes to crying.
2, shout-shout once.
Don't cry piteously when you are troubled by bad emotions. It is also a way to vent one's inner depression through quick, powerful and unrestrained shouting.
3. Move-do strenuous exercise.
When a person is depressed, he is often inactive. The less active you are, the less likely you are to divert your attention, the lower your mood, and the more likely you are to form a vicious circle. Therefore, we can change the bad mood by running, playing ball and other sports activities.
4. Find someone to talk to.
As the saying goes? Happiness, shared by friends, is greater happiness; Pain can be relieved by sharing it with friends? Unhappy things hidden in your mind will increase your psychological burden. If you talk to someone about your troubles, you will feel very comfortable. You can also find a psychological counselor for psychological counseling and let them help resolve their troubles.
5. divert your attention.
To divert attention is to divert attention from things that cause bad emotions to other things. You can do what you are usually interested in and do what you are interested in. Such as games, playing ball, playing chess, listening to music, watching movies and reading newspapers. You can also travel and play in the beautiful scenery, freeing people from negative emotions and stimulating positive and happy emotional reactions.
6. Correct cognitive bias.
? People are upset not because of the facts, but because of their understanding of the facts. ? It is people's cognition that determines emotions. By actively adjusting our views on things, correcting cognitive biases and looking at problems from the bright side, we can weaken or eliminate bad emotions and turn darkness into sunshine.