1 1 A simple way to relax quickly.

In real life, the pressure from work or family always makes people feel anxious. There must be practical ways to relax and solve the pressure of life. Here are some practical ways to relieve stress:

1, blow:

Deep breathing can ease the emotional reaction that is about to erupt. All you have to do is inhale through your nose, slowly flow through your abdomen, then reach your ribs, then exhale slowly through your nose and gently say relax. It only takes a few seconds to move, and it will be completely new.

2. Relax your muscles:

In three minutes, you can try to do the following actions to relax your muscles.

Sit down and close your eyes.

(2) Inhale for about six seconds. On the one hand, tighten the muscles as much as possible.

(3) Breathe out your inhaled breath with hissing, let your body relax, and then breathe rhythmically for 20 seconds.

(4) Repeat twice.

3. Soak in hot water:

A hot bath is the oldest sedative. To relax yourself, it is best to soak in hot water above your body temperature for no more than 15 minutes. A hot bath can also help.

4. Take a walk:

Try not to arrange lunch appointments, use lunch time to rest your mind, be alone and concentrate on enjoying lunch slowly. After that, you can take a walk. 10 minutes of easy walking can relieve tension, and the effect can last 1 to 2 hours.

5. soliloquize:

That doesn't mean you're crazy. In fact, it can help you avoid the road to destruction. Talking to yourself is a good way to cope with stress. This method is mainly to give yourself a chance to listen, ask questions and think about your own problems, so that your vision will not become narrow.

6. Don't panic too much:

If you often say, "Oh, my God! How miserable! Let me die! " In this case, you may be too scared. If necessary, imagine yourself in a flood, so that you can understand that growing a big pimple on your face is not a big deal.

7. Turn on the music and dance to the song:

Some experts say that relaxing music should be played slowly and quietly with musical instruments, but it doesn't matter if you are tired of listening to Brahms. Quiet music has two characteristics: familiarity and preference, so whatever music it is, as long as it makes you happy.

8, the use of sports:

Regular exercise may be the most practical way to relieve stress. Doing forty minutes of exercise can reduce stress for three hours, but taking a rest at the same time can only make you relax for twenty minutes. At the same time, if you are more nervous, you will feel happier after exercise.

9. Do nothing:

It is not easy for a busy person to suddenly let go of everything, but everyone needs a blank period of time. The competition in real life is fierce. If you don't leave some time for yourself, you will appear nervous, irritable and anxious, which will affect others relatively.

10, the world is not perfect:

Admitting that perfection is the biggest cheating game in the world, we must understand that it is impossible to achieve 100% perfection. If it can reach 90%, it will be quite successful. For example, perfectionists demand perfection, which will only bring them boredom and dissatisfaction with their career and personal life. Perfectionists are not necessarily more successful than others even if they work tirelessly. Narrow.

1 1, ask experts:

All the ideas about stress reduction emphasize the use of some skills to balance excessive stress, rather than letting yourself have no stress at all. So if you can't control your stress, don't bear it alone. Talking to doctors and experts will help.

Psychological adjustment before examination

For most people, exams can easily lead to intense nervousness, especially the senior high school entrance examination. Although students' knowledge and ability are the main factors that determine the examination, whether they can reach the due level is also affected by factors such as psychological state and examination skills. It is difficult to achieve excellent results if you lack sufficient test-taking skills, especially the skills to cope with, control and adjust the nervous and anxious psychological state. Then how can we put down the psychological burden, go into battle easily and achieve ideal results?

1. Correct the test attitude, turn pressure into motivation, and don't panic before the test.

Everyone should realize that the exam can test the degree of knowledge mastery, is an affirmation of previous study, will enhance confidence and urge themselves to study harder; If you don't do well in the exam, you force yourself to analyze the reasons carefully, find out the problems in your study and adjust them in time. Don't always focus on the results of the exam, which will cause you a heavy ideological burden.

2. Make positive self-suggestion

Through inner dialogue, that is, the inner communication process of speaking and listening, we can ensure moderate tension and good psychological state before the exam. For example, "I'm well prepared, and the exam is not terrible", "The exam results are not important, just try my best before the exam", "I'm calm now", "Don't panic, don't panic, it's nothing" and "I'm much better than before".

3. Pay attention to the adjustment of nervousness in the examination room

Pay attention to be optimistic before the exam, and don't worry too much; If you are too nervous and feel unwell when entering the examination room, you can relax mentally and subconsciously; If you have enough time, you can spend a few minutes rubbing your eyes, taking a deep breath, closing your eyes to calm your body, massaging the center of your head (known as Baihui point in Chinese medicine), relaxing your body and suggesting that you are calm.

4. Help yourself through various self-training methods.

1) self-training method: We should recall the successful experience in the past exams and analyze the unreasonable elements in negative consciousness through inner debate. For example, "every time I take an exam, I'm worried that other students will be better than myself." In response to this idea, lead yourself to debate: "Is this worry necessary? There's no need! There are indeed students in the class who are better than themselves, but there are also students who are not as good as themselves, so it is unfounded to worry that other students are better than themselves. " Of course, examination means competition with others, but as far as personal development is concerned, it is ultimately competition with oneself. So, how naive it is to focus on worrying that other students are better than themselves! Moreover, it separated me from the current central task and wasted my energy on worthless speculation, which contributed to my inferiority complex and made me lose confidence and courage. It's just a mental shackle. So, what kind of attitude should individuals take? Remember: seize the time to eliminate distractions, base yourself on your own conditions and learn from the successful experiences of other students. This is the attitude you should adopt. Students can list their worries and concerns in all aspects, then debate these ideas one by one, establish a correct self-awareness, enhance their confidence in taking the exam, slow down or overcome the anxiety and worry in the exam, and appear in the examination room with a new attitude and a new mental outlook.

2) Relaxation training method: You can find some slow-paced music tapes, special public training tapes or imagine relaxing programs to train yourself at home.

3) Systemic desensitization therapy. Test anxiety, to some extent, is caused by being too sensitive to some test scenarios. Therefore, it is very important to eliminate the individual's over-sensitivity to certain aspects, adapt to every stimulus, and let these stimuli no longer induce anxiety and tension. To do this, we can take the following steps: according to different degrees, list the situations that cause anxiety (such as "exam anxiety" ladder: people around us are afraid when they mention exams? The day before the exam, I fidgeted, walked out of the house and sat in the classroom waiting for the exam. I got the first question when I heard the exam bell ring and handed out the test paper. Then I imagined it according to the excitement. In the process of imagination, constantly induce your nervousness, at this time, you carry out relaxation training. Repeatedly, you will adapt to every stimulus. In fact, you are desensitized in the process of imagining every exam stimulus scene and adapting to these scenes. After the whole exam, if every stimulus can't cause your anxiety, then desensitization will be successful and you won't overreact to the exam situation.

These methods are simple and feasible. If you can practice and master them in the review stage before the exam, you will control your mental state well, meet the exam with confidence and get excellent results in the exam!

The annual college entrance examination is coming again. The college entrance examination may be a turning point in every candidate's life, which is very important. Therefore, we should not only be fully prepared intellectually, but also psychologically, so as to participate in the college entrance examination in a better psychological state and strive for better results in the college entrance examination. So, how to adjust the psychology before the exam?

First, don't take the college entrance examination too seriously.

The college entrance examination is of course more important to life. Twelve years of cold window seems to be a matter of victory or defeat. There are also teachers' earnest teachings and parents' earnest expectations. The indiscriminate bombing of news media often makes students pay too much attention to the college entrance examination, but its effect is often counterproductive. I want to say: don't take the college entrance examination too seriously.

1, the college entrance examination is just a post on the road of life, and the road ahead is still very long and far.

2. Putting yourself in nature, facing the sea, mountains, the earth and the long history of human society, personal gains and losses are too small. So there is no reason to attach great importance to whether you can be admitted to the university.

The college entrance examination is a test of comprehensive ability. Admitted to a university (or an ideal university) is of course good, and you can get better training. But personal comprehensive ability is relatively stable. As long as you have a certain ability, you can still make a difference if you don't get into college. Society is also a university and a comprehensive university. On the contrary, if your level is average, what's the point of being admitted to a university?

Second, don't expect too much.

Some students may set a goal for themselves before the exam, such as at least what university to enter, a total score of more than a few hundred points, and even how many subjects there are. It is good to set a goal for yourself, which can motivate yourself, but give up these ideas before the exam. Which athlete doesn't want to win the gold medal in the Olympic Games? But thinking about the gold medal before the game is not conducive to the normal play of the level. It is said that there are special psychological training programs for athletes participating in major competitions. The main purpose is to let athletes not always think about what to do if they can't win the gold medal before the competition, but concentrate on what I can do better.

Excessive expectations before the college entrance examination increase psychological pressure and interfere with normal knowledge learning and application. What if? Putting yourself in a state of anxiety is not conducive to the normal play of study and examination. Therefore, before and during the college entrance examination, we should grasp ourselves well and don't expect too much.

1. Know yourself correctly. Your current class, or even a certain subject, is probably the first in the whole school. The biggest possibility of the college entrance examination is about the first place, unless you play beyond the level.

2, don't expect to play beyond the level, it is generally impossible to play beyond the level, especially under your expectations, the more you expect, the more disappointed you are.

Don't expect to get points in a strong department. There is a simple reason. Your strong Kobe is stronger, so there are likely to be questions that you can't do or can't do well in the strong exam. At this time, it is easy to cause impatience, so that strong subjects can not play their due level, and it is easy to affect the normal play of the following subjects.

Third, overcome the negative effects of tension.

Examination nervousness includes pre-examination nervousness and examination nervousness. Many candidates try their best to overcome their nervousness about the exam. In fact, exam nervousness is human nature and a normal phenomenon. Nervousness is not normal! If we have a correct understanding of exam nervousness, we can reduce the negative impact of nervousness. First, almost everyone does. You're nervous, and he's nervous. Don't think that a classmate is laughing. In fact, he may be more nervous than you (his laughter is probably a cover-up). Think about it, your nervousness can be eliminated by more than half, and the negative effects will be greatly reduced. Second, we should realize that moderate tension is beneficial. Many students may have this experience. If you usually do test papers, you often don't have enough time and the error rate is high. However, this situation is often much less in exams. Therefore, moderate tension is beneficial. If you are not nervous, I hope you are.

Of course, if you are too nervous, it is obviously not good. Pay attention to the release of tension. In normal times, as mentioned above, don't expect too much, but realize that all roads lead to Rome. For a period of time before the exam, students can talk to each other, and what they should think about is knowledge, not the result (what if they don't get into college). During the exam, if you are nervous, don't let your thoughts wander, but pay attention to controlling your emotions. Solution: 1, same as above, thinking about knowledge, not results. 2. Take a deep breath.