摘要：考试有时能决定一个人的命运，因此，面对考试就出现了种种的窘境，特别是学生，也许平稳心态与积极的自我暗示、从容自信地直面挫折能改变他们的焦虑、恐惧的情绪。

关键词：考试 情绪 调节




中考、高考临近，考试作为选拔人才的制度，本身确实有局限性，人的确有很多能力是不能量化为考试分数的。特别是高考、中考，考试科目有限，更不可能全面反映一个人的才能。于是，我们便有一些人讨厌考试，说考试太死板，太机械。但是，反过来想，到目前为止，有谁还能给出比考试更为有效的人才选拔方式？


初三、高三的学生真的好累！这种累来源于身体，更来源于内心深处，那种身与心都极度疲惫却又必须在疲惫中昂起头往前冲的苦，是每个初三、高三的学子不忍面对又不得不面对的现实。初三、高三对任何一个学生来说，都是对智力、体力、精力、毅力的巨大挑战。考试前的心理调控是保持稳定的情绪和向上的精神状态的手段；考试的策略和技巧直接关系到考生已有知识、能力水平的发挥。据日本一位专家研究，决定一个人考试成绩的因素，竞技状态占 30%, 知识水平占 70% 。那么，我们如何从心理上备战中、高考呢？


首先：平稳心态 ---积极的自我暗示
面对中考、高考，人人都有担心，人人都怕失败，并且人人都有弱点，而你又必须昂起头挺起胸，脸上带着微笑，心中装着阳光，对自己说：我能行！然后冲过去！保持平和的心态，不是好高骛远，更不是妄自菲薄，客观衡量自己的位置，脚踏实地，不要期待有什么捷径可走，老老实实地夯实基础。初三、高三了，没有时间让你伤感，相信每一张甜甜的成功笑脸的背后一定是咸咸的、涩涩的执著拼搏的汗水和泪水！

其次：从容自信---愉快的想象
成功源于自信，自信使我们充满朝气和活力。拥有自信，我们才不会向困难低头；拥有自信，我们才不会害怕暂时的不足；拥有自信，我们才不会低估自己的潜能。自信是人生走向成功的强大内驱力，是人生奋发向上的激情之源。古往今来的成功人士，大多不是因为他们有超凡的智能才能取得骄人的成绩，而是由于信念坚定、脚踏实地、执著进取，凭借坚定的信心、顽强的意志才发挥了超凡的智能。相信自己，实际上是一种自我激励，自我鼓舞，自我鞭策。当你认识自己、正视自己、为自己心中的梦想而不懈努力时，自身就会充满着能量，充满着激情，充满着憧憬，拼搏的路上再苦再累也无怨无悔！2008年中、高考的脚步已日渐逼近，更要让初三、高三的学生相信自己，保持从容平和、积极向上的心态，矢志不渝，坚信自己有能力、有潜力，同时也直面自己的弱点和不足，从而完善自己、丰富自己、提高自己！
第三：直面挫折 ----闭目休息
有些同学对自己的期望值很高，结果几经努力，进步缓慢，内心很是“郁闷”。一个人坐在那儿，不愿与他人说话，要么张嘴就是“别理我，烦着呢！”情绪低落，甚至还蔫蔫地掉眼泪。这种自我压抑是很常见的心理防御机制。自我压抑程度小，可能有利于身心健康；但如果自我压抑程度大，那就不利于身心健康了。有的同学遇到挫折后，找一些理由为自己开脱，过分强调客观原因，埋怨老师题出得不好，太偏、太难，检测不了自己的真实水平等。这种推诿心态不是一个很好的心理防御机制，因为推诿之后的结果，是不能从失败中总结经验，吸取教训。有的同学遇到挫折以后，通过别的事物把因挫折带来的损失，从内心体验一直到行为一一补偿过来。补偿应该是一种比较好的心理防御机制。正确面对挫折可以培养人百折不挠、坚忍不拔的意志和战胜困难、力争向上的勇气。不必为一次的失败，一时的挫折而烦恼，其实人生的每一种经历都是一笔财富，就看你如何去体会，如何去理解。俗话说：人生不如意事十之八九。人认识到人的一生肯定会遇到很多挫折，在我们遭遇挫折的时候，我们要对自己有信心。在求学的路上，我们不仅需要勇气挑战别人、挑战自己；我们也需要勇气去面对学习上的缺点和失误；我们更需要勇气直面挫折，积极应战！

最后：改变自己---深呼吸
我们有些同学一次或几次或次次都考不出好成绩，于是对学习失去了信心，认为自己不行，其实行不行还不知道呢？不是有很多当初在学校成绩不好的同学走向社会后过得不错吗？怎知我们就不是这样的人？改变了态度就有了激情，有了激情就有了奋发向上的斗志，结果就会变化。有一个经典故事是这样说的，一个小孩和一个水手聊天，小孩问水手：“大海那么恐怖，你怎么敢到海上去呢？”水手说：“大海也有美丽的时候。”小孩问：“你爷爷死在哪儿？”“死在海上。”“父亲呢？”水手说：“我父亲也死在海上。”“那你怎么还敢到海上去呢？”水手反问小孩：“你爷爷在哪儿死的？”小孩回答：“我爷爷是在床上死的。”“父亲在哪儿死的？”“也是在床上。”水手也接着说：“那你怎么还敢到床上去呢？”


心态影响人的能力，能力影响人的命运。生命的质量取决于你每天的心态，如果你能保证眼下心情好，你就能保证今天一天心情好，如果你能保证每天心情好，你就会获得好很好的生命质量，体验别人体验不到的靓丽的生活。我们把某科学习视为困难，那么，这种心态往往会严重影响学习能力的发挥。不少同学遭受了一次挫折和失败，就怀疑自己的能力，在内心深入得出“我不行”、“我不是读书的料”的结论。当人陷于某种困境的时候，单向思维的人便很不容易跳出那郁闷、苦恼的旋涡。而立体思维的人则不然，他们能在最困难、最不利的境遇中，用最短的时间，让自己大脑兴奋，迅速地选择一些摆脱困境的方案。这种思维方式本身就是一种享受，一种胜利，所以这种人能对生活常持乐观态度。有时候，换一种思维方式，对摆脱暂时的困惑很有帮助。思维走进一个死胡同，换个角度来分析，从圈子外来看待问题，这时候视野就开阔了，问题反而变得不那么严重。我看到一个笑话说：母鸡跟奶牛发牢骚：“人类让我天天下蛋，自己却计划生育，太不公平了。”牛说：“你那点委屈算什么，那么多人吃我的奶，谁管我叫过妈？”
在有了信心之后，考试前夕的休息十分重要，切莫在考试前夜以牺牲睡眠时间去复习，这是得不偿失的，学会必要的放松和休息。刀锋再利，如果一碰就断，也没有什么用。考试是很关键，但我们要象中国传统文化中的“太极”学，阴阳平衡，以“柔”克“刚”；要象古代的铜钱学，外“圆”内“方”。当然，这样很难，但是，我们可以努力。


Relaxation is the best state examination

Abstract: Tests can decide a person of life, the examination left all sorts of predicaments, is especially the students , to face directly the sentiment which self-confidently unemotionally the setback can change ,worried and fear may be dissapeared.

Key words: Examinations emotion regulation

Tests, the college entrance examination to approach, the test achievement selects talented person‘s system, itself has the limitation truly, the human really has many ability energies not to change into the test score. Specially the college entrance examination, tests, the subject of examination is limited, is more impossible to reflect a person‘s ability comprehensively. Therefore, we then had some people to take a test repugnantly, said that the test was too stodgy, was too mechanical. But, in turn thought that so far, can some who also give compared to take a test a more effective talented person to select the way?

The third year students really Haolei! This tired from the body, from the depths of the mind, body and heart that are extremely tired of it must be exhausted first raised the plight of forward-is every three days, the third year students could not also have to face face reality. 3rd, a third year of any students who are on the intellectual, physical, energy, perseverance of the enormous challenge. Psychological examination before the regulation is to maintain stability in a spiritual and emotional state of the means of examination of the strategies and skills directly related to the candidates have knowledge, ability, the level of play. According to an expert on Japan, a decision of the examination results, 30 per cent of the state competitive, knowledge level of 70%. So, how do we psychologically prepare for war, the college entrance examination?

First: Steady point of view ---Positive autosuggestion Tests, the college entrance examination facing, everybody has the worry, everybody fears the defeat, and everybody has weakness, but you must raise begin very draw out the chest, on the face brings to smile, in the heart is installing the sunlight, said to oneself: I can be good! Then overruns! Maintains the gentle point of view, is not aims too high, is not improperly belittles oneself, weighs own position objectively, conscientious, do not anticipate that has any shortcut to be possible to walk, rams the foundation honestly. Third day, high three, does not have the time to let you be moved, believed that each sweet successful smiling face‘s behind is certainly the sweat which and the tears salty, astringent rigid strives for success!

Second: calm confidence - imagine pleasantly Success stems from self-confidence, self-confidence, so that we are full of vigor and vitality. Have self-confidence, we will not bow to difficulties; have self-confidence, we will not be afraid of a temporary shortage has confidence, we will not underestimate their potential. Self-confidence to succeed in life is a powerful Inner Drive, and progressive life is the source of passion. Past and successful people, most of it is not because they have superior intelligence can be achieved remarkable results, but because of firm conviction, down-to-earth, persistent progress, with firm confidence and indomitable will only play a truly smart. Believe they actually is a kind of self-motivation, self-encouragement, and self-encouragement. When you understand their own, face up to their own community, the dream of their own minds and make unremitting efforts, will be full of their own energy, full of passion, full of vision, hard road Zaiguzailei also complaint or regret! 2008, the pace of the college entrance examination has been gradually approaching, let 3rd and third year students believe their own, and maintain calm calm, and positive attitude and persistence, convinced that they have the ability and potential, but also face up to their own weaknesses and , so perfect themselves, to enrich themselves, to increase themselves.

Third: Faces directly the setback ----Shuts the item to rest
Some schoolmates are very high to their expected value, the result several pass through diligently, the progress is slow, the innermost feelings are very “melancholy”. A person sits in there, does not hope with other people speech, either opens mouth is “do not manage me, is being tired of!”Fall in the blues, even also the without saying a word sheds tears. This kind constrains is the very common psychology defense mechanism. Constrains the degree to be small, possible to be advantageous to the physical and moral integrity; But if constrains the degree to be big, that did not favor the physical and moral integrity. After some schoolmates come across the setback, looks for some reasons to get free of for oneself, overemphasizes the objective cause, complained that teacher writes leaves results in not well, was too too, difficult, not to be able to examine own real horizon and so on. This kind shifts responsibility onto others the point of view is not a very good psychology defense mechanism, because after shifting responsibility onto others the result, cannot from the defeat the lessons learned, the learn lesson. After some schoolmates come across the setback, through other thing the loss which, because the setback brings, compensates from the innermost feelings experience behavior. The compensation should be one kind of quite good psychology defense mechanism. May train the human correctly facing the setback indomitable, the firm and unyielding will and the conquest of difficulties, argues vigorously the upward courage. Does not need to be a time defeat, but the temporary setback the worry, life each kind of experience is wealth actually, looked how you did realize, how to understand. As the saying goes: Life unpleasant matter most likely. The human realized that definitely will come across many setbacks to person‘s life, in we will encounter setback‘s time, we must have the confidence to ourselves. In studies on the road, we not only need the courage to challenge others, to challenge themselves; We also need the courage to go facing the study in the shortcoming and the fault; We need the courage to face directly the setback, accepts a challenge positively!

Finally: do deep breaths --
Some of our students once or several times or not, I love Cicidou test, the study therefore lost their confidence that they will not do, not its implementation do not know? Was not a lot of bad in school students to lead good society? Zenzhi we are not that kind of person? There will be a change in the attitude of passion, a passion there will be a progressive spirit, the results will change. There is a classic tale this to say, a child and a sailor chat, the children asked sailor: "Then the sea terror, how dare you go to the sea?" Sailor said: "The sea also has a beautiful time." Kids: "You Where Grandpa died? "" dead in the sea. "the" father? "sailor said:" My father died in the sea. "," how dare you go to the sea? "Mariners children asked:" Where is your grandfather dead? "the child replied:" My grandfather is dead in bed. "," Where is my father die? "" is in bed. "Mariners also added:" how dare you go to bed? "


Mentality affects people‘s ability, the ability to influence destiny. The quality of your life depends on the mentality of every day, if you can guarantee that the current good mood, you can guarantee good mood this day, if you can guarantee good mood every day, you will get better very good quality of life, the experience of others do not experience to the beauty of life. We as a learning difficulty, then, this mentality is often a serious impact on the ability to learn to play. Many students suffered a defeat and suspected their ability in the inner depth that "I will not do", "I am not reading the news" conclusion. When the plight of the people in a certain time, one-way thinking people that it is not easy to set aside depressed, distressed vortex. And three-dimensional thinking person is not, they can in the most difficult, the situation of the most disadvantaged, with the shortest possible time so that their brains exciting, rapidly select from the plight of the programme. This way of thinking is in itself a kind of enjoyment of a victory, so that people can often be optimistic about life. Sometimes, for a way of thinking, emerging from the temporary confusion helpful. Thinking into a dead end, another angle, the view from the outside circle, this time on the broader perspective, the problem has become less serious. I saw a joke: hen grievances with the cow: "Human Let me lay eggs every day, but their own family planning and the unfair." Niu said: "The point wronged you count what I eat so many milk Who is the mother of I? "
With confidence, the rest is very important on the eve of the examination, the examination must not sleep overnight at the expense of time to review, it is wasted, and learn the necessary relax and rest. Lee blade again, if Yipeng on the decision, nor did he have any use. Examinations are crucial, but we have to, as in the Chinese traditional culture, "tai chi" study, the yin and yang balance, "soft" g "gang" to learn as ancient coins, the "circle" of "side." Of course, this is difficult, but we can work.

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