Regarding the psychological issues candidates are prone to in the final week, a reporter interviewed Yin Deng'an, a senior psychology teacher at the Affiliated High School of Central China Normal University, asking him to diagnose and prescribe solutions for the candidates—
Symptom 1: The mere thought of the exam causes nervousness and excitement, with increased breathing, a racing heart, tense muscles, and even involuntary body trembling.
[Prescription] Find one or two enjoyable activities to do, or share some pleasant stories that have happened around you. Tell some high-quality humorous anecdotes at the dinner table with your parents. This will make the whole family atmosphere relaxed and lively. Alternatively, consciously do some housework, such as tidying your bedroom, sweeping the floor, or wiping the table. Chat with your parents, go for a walk. You can also appropriately relax with classmates, because peers with a common goal can encourage each other and find comfort.
Symptom 2: Loss of self-confidence, doubting one's own ability, and feeling certain of failing the exam.
[Prescription] Lack of self-confidence is mainly due to not having a solid grasp of the learned knowledge and having gaps in knowledge. At this time, it is necessary to consolidate the basic knowledge as much as possible based on the actual situation. Also, recall your own strengths and past successful exam experiences. When you wake up in the morning, immediately suggest to yourself that you are in a happy and confident mood, and communicate with classmates appropriately to relax your emotions. See your own strengths, and do more of the confidence-boosting psychological training exercises listed in this book to overcome an inferiority complex. Or take great and outstanding figures as role models. "The power of example is infinite." Excellent people are calm and resourceful in the face of danger, which are the qualities to be emulated during the college entrance exam. Having their images in your mind can also help you take the exam with a good attitude.
Symptom 3: The closer the exam gets, the more unfamiliar the knowledge seems; the harder you review, the less solid your grasp feels.
[Prescription] This is a specific manifestation of mental tension and is a normal phenomenon. The root cause of this situation is the negative effect of a "war of attrition" strategy; you must ease your overly tense nerves. Specific methods: appropriately participate in sports and cultural activities, but not too intensely; once you feel particularly tired from studying, immediately put down your book and rest or exercise. Even at this time, pay attention to systematically organizing and comprehending the knowledge structure in your mind.
Symptom 4: Irritable mood, easily angered, and prone to losing one's temper over trivial matters.
[Prescription] When tired, some negative emotions can arise, and it's easy to get angry. Introverted candidates can go for a walk, look at the scenery, and calm down at this time. Extroverted candidates can vent their emotions without harming others or themselves, such as laughing loudly, crying, or hitting a pillow, but with moderation, otherwise it will lead to loss of emotional control and have the opposite effect.
Symptom 5: Suspecting you have "amnesia," not only forgetting what you've learned, but also becoming forgetful in daily life.
[Prescription] At this point, you need to temporarily put aside all your studies and do some relaxation exercises to reduce and eliminate these adverse reactions. The specific method is: sit in a soft chair with your whole body relaxed, feet on the ground, arms hanging naturally, eyes slightly closed, and take 10 deep breaths. When inhaling, contract your abdomen and tense your body. When exhaling, slowly relax, and silently tell yourself: "My left hand is becoming very heavy, my right hand is becoming very heavy..." Repeat this for the left and right hands and arms, eyes, and feet 2-3 times slowly, while focusing on the feeling of heaviness and relaxation in each part. Then silently tell yourself: "I am now relaxing my whole body, I feel very relaxed and very comfortable, my mood is very happy..." To complement the training, you can also choose some light and soothing music as background music.
Symptom 6: Physical problems arise, such as vomiting, diarrhea, allergies, etc.
[Prescription] When your body feels unwell, pay attention to a reasonable diet and ensure sufficient sleep. There's no need to eat exceptionally well; if your digestive system is not used to it, it can have a negative effect. Before the exam, you should neither be on an empty stomach nor overly full. Avoid overeating and pay attention to food hygiene. Going to bed and waking up at the same time every day to adjust your "biological clock" is also a way to ensure the best physical condition. Many physical discomforts are also caused by psychological stress; you can refer to methods for relieving tension to relax yourself. When you are mentally relaxed, the physical pressure can also be greatly reduced.
Symptom 7: Insomnia, difficulty falling asleep at night; the harder you try to sleep, the more you can't, resulting in no energy during the day.
[Prescription] Don't force yourself to sleep. You can use some small methods to induce sleep. For example, after getting into bed, turn off the light, lie on your back, take a comfortable deep breath, and then exhale slowly. On the second inhale, silently tell yourself: "Relax, relax..." The purpose of this is to repeatedly occupy your mind with words and images that will not cause emotional excitement. Use this method to hypnotize yourself. Don't be impatient or eager for quick results.
Symptom 8: Nervousness before the exam; feeling immense pressure and fear as soon as you enter the exam hall and being unable to relax.
[Prescription] Good mental and physical preparation before the exam is beneficial for relaxing a tense mood. In addition to adjusting your emotions, mental preparation can also include doing some "imaginary exam-taking" tests, suggesting to yourself that you can calmly and successfully pass the exam. You should also familiarize yourself with the route to the exam site, the school, floor, and classroom of the exam hall, the location of your seat and its number, and even the location of the restroom. After visiting the exam hall, keep telling yourself: "My seat is great, I will perform at my best." These preparations can help alleviate pre-exam nervousness.
Symptom 9: Difficulty concentrating, always getting distracted, and easily attracted by external stimuli.
[Prescription] When your concentration is not good, it's best to relax first instead of desperately trying to study. After a proper relaxation, when you return to your desk, you will find that your concentration is much stronger than before. Some candidates are very tired from reviewing and, when they have a sense of weariness, it's hard to concentrate. At this time, you should adjust your mindset, do some easier problems, and not do very difficult or strange ones. Then, from easy to hard, your mental state will be better.
Symptom 10: Wanting to go to the bathroom when nervous, and always feeling the need to go during the exam.
[Prescription] This phenomenon is caused by nervousness. In the few days before the exam, if you can chat, take a walk, or be entertained for a while every day to keep your mood happy, it will help prevent the phenomenon of frequent urination during the exam. At the same time, control your water intake, which will greatly help reduce the frequency of urination. On the day of the exam, drink less or no beverages for breakfast and lunch, and drink less soup. After the exam, you can drink an appropriate amount of mineral water to meet your metabolic needs. Additionally, reduce salt content in your diet appropriately to avoid drinking too much water due to thirst.