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title="考試心理">考試心理</a></span> <span id="qvvlixa" class="source"><a target="_blank" href="http://freetobecreative.com/usr/login.html" title="我要投稿">我要投稿</a></span> </div> <div id="r11vqr6" class="content"> <div id="axywdc6" class="excellent_articles_box"> <ul> <li id="jqymml7" class="excellent_articles_title">相關(guān)推薦</li> </ul> </div> <p>初中考試緊張?jiān)趺淳徑?/p> <p>　　考試前和考試中的心理緊張、焦慮在許多初中學(xué)生身上都有表現(xiàn)，只是深淺程度不同而已。那么怎樣才能消除這種不良的心理因素影響，調(diào)整好自己的情緒呢？下面是小編為大家?guī)淼某踔锌荚嚲o張?jiān)趺淳徑�，歡迎閱讀！</p><p style="text-align: center;"><img loading="lazy" src="https://p.9136.com/00/l/bfbccad4046_5fbf7eafa7855.jpg" alt="初中考試緊張?jiān)趺淳徑?/></p><p><strong>　　初中考試緊張?jiān)趺淳徑?1</strong></p><p><strong>　　一、保持良好心態(tài)要正確認(rèn)識(shí)考試的意義，端正考試動(dòng)機(jī)。</strong></p><p>　　中考對(duì)于考生可以說是自己人生中最重要的一次考試，學(xué)生思想上重視也是正�，F(xiàn)象。然而，任何事情都有一個(gè)“度”，如果考生過度重視考試結(jié)果，則會(huì)背上很重的思想包袱，也將影響考前的情緒。因此，對(duì)于考生來說，“能不能考上理想學(xué)�！薄翱疾簧虾酶咧性趺崔k”之類的問題在考前不要想的太多，而應(yīng)把注意力集中在復(fù)習(xí)上，這樣才能使自己以平和的心態(tài)走進(jìn)考場(chǎng)，面對(duì)考卷。</p><p><strong>　　二、保持正常的飲食與睡眠規(guī)律</strong></p><p>　　對(duì)于習(xí)慣性緊張和比較嚴(yán)重的緊張情緒可以求助于專業(yè)神經(jīng)內(nèi)科醫(yī)生科學(xué)用腦和保證睡眠三餐要準(zhǔn)時(shí)，每餐都要注意營養(yǎng)搭配，有充分的蛋白質(zhì)和維生素，早餐尤其要保證牛奶和雞蛋。掌握自己的用腦規(guī)律，復(fù)習(xí)的時(shí)候由簡(jiǎn)到繁，由易到難。注意力不集中時(shí)，可以先看一些引人入勝的雜志或喜歡的書籍，注意力集中后再看教科書。因?yàn)檗D(zhuǎn)移注意力比集中注意力要容易，這也稱為“助跑效應(yīng)”�？记氨３殖渥愕乃�，不要受夢(mèng)境的影響，保持原有的生活習(xí)慣和規(guī)律。</p><p><strong>　　三、調(diào)整焦慮情緒針對(duì)已經(jīng)出現(xiàn)的焦慮情況，可以用以下策略來調(diào)適：</strong></p><p>　�。�1）自我暗示法：</p><p>　　這是一種通過自己的語言和想象，使身心機(jī)能發(fā)生變化的方法，它簡(jiǎn)單易行，效果明顯。學(xué)生可以進(jìn)行積極的自我暗示和強(qiáng)化，可以根據(jù)自己的情況，在不同的情境中選擇不同的暗示語對(duì)自己進(jìn)行心理調(diào)節(jié)，以消除緊張情緒，樹立必勝的信心。比如，在復(fù)習(xí)考試階段，當(dāng)感到精神壓力很大時(shí)，可以對(duì)自己說：“我知道我能應(yīng)付這個(gè)公式�！薄斑@些單詞和語法我再也不會(huì)忘記了。”等等之類的話。</p><p>　�。�2）情緒宣泄：</p><p>　　如果考前過于緊張，可以找一個(gè)自己信任的、頭腦比較冷靜的人（有條件的可以找心理咨詢師）交談一下，把自己的煩惱傾訴出來，最好具體描述一下緊張的感覺。也可以給要好的朋友寫信，把你緊張的心情寫出來。這些都將有助于你緩解緊張情緒、減輕心理壓力。</p><p>　�。�3）認(rèn)知矯正：</p><p>　　考前緊張往往是由于一些擔(dān)憂所引起的，要想消除這些擔(dān)憂，首先應(yīng)該明確自己擔(dān)憂的是什么�？梢哉乙粡埣埌炎约旱膿�(dān)憂寫下來，然后對(duì)這些擔(dān)憂進(jìn)行合理性分析，看看這些擔(dān)憂對(duì)自己的危害到底有多大。通過分析你會(huì)發(fā)現(xiàn)，其實(shí)有好多擔(dān)憂實(shí)際上是“庸人自擾”，其結(jié)果并沒有你想象的那樣可怕。</p><p>　�。�4）放松訓(xùn)練：</p><p>　�、僖饽罘潘煞ǎ荷眢w自然坐正，靠在椅背上，閉上眼睛，做一次深呼吸，緩慢、平靜的呼氣。呼氣時(shí)對(duì)自己說“放松”。想象緊張隨呼氣排出體外。同時(shí)將雙手</p><p>　　懸于體側(cè)，感到血流的溫?zé)徇M(jìn)入了雙手。想象著“緊張”也從指尖流了出去。反復(fù)數(shù)屈伸并放松手指肌肉，以促進(jìn)血液循環(huán)。稍微變換身體的姿勢(shì)，舒展雙臂、雙腿、和腰背。再做一次深沉而緩慢的深呼吸，并在呼氣時(shí)默念“放松”，然后開始做考題</p><p>　�、诩∪夥潘煞ǎ哼@是通過循序漸進(jìn)的交替收縮和放松身體各部分的主要肌肉，細(xì)心體會(huì)個(gè)人肌肉的松緊程度，從而緩解個(gè)體心理上的壓力和焦慮狀態(tài)。放松時(shí)選擇一處安靜的地方，躺著坐著均可，整個(gè)訓(xùn)練過程可以按照從上到下、也可以按照從下到上的原則，先使該部位肌肉緊張，保持緊張狀態(tài)5—8秒鐘，然后慢慢放松20—30秒，并注意體驗(yàn)放松時(shí)的感覺，如發(fā)熱、沉重、溫暖、愉快等。每次放松時(shí)間15—20分鐘，每天可以訓(xùn)練1—2次。同時(shí)，由于中考日益臨近，好多同學(xué)已經(jīng)慢慢開始放棄，認(rèn)為自己就這樣的水平了，再怎么用功都是一樣，于是許多同學(xué)開始放松自己。而事實(shí)上，雖然只剩下短短兩個(gè)多月了，但是如果學(xué)生能充分的利用好這兩個(gè)月，讓最短的時(shí)間發(fā)揮最大的效力，還是會(huì)有很大收獲的。</p><p><strong>　　初中考試緊張?jiān)趺淳徑?2</strong></p><p><strong>　　初中生過度的考試焦慮表現(xiàn)為</strong></p><p>　　1.臨考前恐懼感：害怕學(xué)習(xí)不扎實(shí)，考試沒有把握，怕考試失敗有負(fù)家長(zhǎng)的期望，怕考不上好的學(xué)校自尊心受挫，有的以前考試失敗的陰影還罩在心頭--出現(xiàn)焦慮、煩躁、失眠、腸胃不適等。</p><p>　　2.考試焦慮：如出現(xiàn)心跳加快、驚慌、反應(yīng)遲鈍、思路中斷、斷電等現(xiàn)象，思維的變化、速度受阻，意亂心慌，甚至冒冷汗，暈厥或休克等。</p><p>　　學(xué)生焦慮過度是應(yīng)試過程中常見的一種病態(tài)心理，是大腦的興奮與抑制過程相互誘導(dǎo)失調(diào)的結(jié)果，給學(xué)生帶來意想不到的痛苦。認(rèn)真對(duì)待這一心理反應(yīng)，積極尋找預(yù)防和控制的對(duì)策是提高考試效率;考出真正水平的重要措施。</p><p><strong>　　如何幫助初中生克服考試緊張的心理</strong></p><p>　　1.良好的心態(tài)面對(duì)考試</p><p>　　心態(tài)，心態(tài)是很關(guān)鍵的，一直良好的心態(tài)去面對(duì)考試至關(guān)重要，那么什么才是好的心態(tài)呢，其實(shí)在小編看來，好的心態(tài)其實(shí)就是要要平常心。不要想著考試時(shí)候能超長(zhǎng)發(fā)揮出來，也不想著考試的時(shí)候萬一考的不好怎么辦，其實(shí)你的心里就把自己給束縛了，你要正常的去面對(duì)去考試就可以了。</p><p>　　2.時(shí)間安排合理</p><p>　　考場(chǎng)時(shí)間是固定的，即使你有滿腹知識(shí)，沒合理把握時(shí)間將他們付諸于試卷就是無用!語文考試中作文的比重比較大，考生應(yīng)該預(yù)留一定的時(shí)間另外。對(duì)于文綜理綜的綜合考試，一定要學(xué)會(huì)合理分配時(shí)間。綜合科目的答題沒必要刻意按照統(tǒng)一的答題模式，但最好分科進(jìn)行，不交叉答題。答題時(shí)，應(yīng)先做自己最拿手的科目。</p><p><strong>　　緩解考試緊張的具體做法</strong></p><p>　　以自我感覺最舒服的姿勢(shì)坐好，雙手放在大腿上，閉目，靜心，感覺自己的呼吸，聽呼吸的聲音，感覺氣流在鼻腔內(nèi)進(jìn)出流過，感覺氣流使自己的小腹充滿，然后呼出，讓小腹扁下去，這叫腹式呼吸。</p><p>　　大腦中出現(xiàn)的念頭，任其來去，不要試圖控制，意念放在呼吸上，每一次呼吸都不要放過，都要有意念的跟隨。直到自己感覺舒服，心神寧靜。</p><p>【初中考試緊張?jiān)趺淳徑狻肯嚓P(guān)文章：</p><p><a 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