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                  您现在的位置:  >> 高考经验 >> 减压方法 >> 正文
                  【字体: 高考四种自我减压放松法 帮考生舒缓焦虑心情
                  高考四种自我减压放松法 帮考生舒缓焦虑心情
                  ssbmpg.cn 来源: 更新:2009-4-23 16:40:59 高考 

                    RUHEBANGZHUKAOSHENGMENJIANYAFANGSONG,SHIXUEXIAOHEJIAZHANGPOWEIGUANZHUDEWENTI。HUNANSHENGDIERRENMINYIYUANXINLIZHUANJIACHENYIHUAJIAOSHOUBIAOSHI,YINGSHIJINZHANGHUIYOUYUKAOSHIDEBUTONGJIEDUANERYANSHENGCHUSIZHONGBUTONGBIAOXIAN,ZHANGWODUOZHONGZIWOFANGSONGJIQIAO,NENGBANGZHUKAOSHENGZAIBUTONGJINZHANGJIEDUAN,SHUHUANJIAOLVDEXINQING,ZAIKAOSHIZHONGFAHUIZUIJIASHUIPING。

                    【备考期间】因长时间复习所造成的疲劳性紧张

                    【应对招式】渐进式放松法

                    PILAOXINGJINZHANGSHIYOUYUZHANGSHIJIANDEPILAOLEIJIERCHENG,YANZHONGSHIHUICHUXIANTOUNAOFAZHANG、JINGSHENWEIMIDEZHUANGKUANG。JIANJINSHIFANGSONGYIBANZUNXUN“JINZHANG——FANGSONG——GENGJINZHANG——GENGFANGSONG——JINZHANG——WANQUANFANGSONG”DEYUANZE,DUITOU、JING、JIAN、SHOUZHANG、XIONG、BEI、FU、TUI、JIAOYOUSHANGZHIXIAJINXINGFANGSONG。

                    JINXINGJIANJINSHIFANGSONGFASHI,ZUIHAOSHIZHAOYIGENINGJING、MEIYOUGANRAODEHUANJING,ZAIYISHANGSHUFUDIZUOXIA,JIANGSHOUFANGZAILIANGPANG,JIAOWEIWEIFENKAI。DANGGANDAOSHENTIBUSHIHUOJIROUBENGJIN、TENGTONGSHI,BIANYAOLIKEFANGSONGHUOTINGZHI。

                    【入考场前】因焦虑等造成的情绪性紧张

                    【应对招式】腹式呼吸法

                    FUSHIHUXIJIUSHIZAIXIQISHIBAFUBUGUQI,HUQISHIBAFUBUSUOHUI。FUSHIHUXIKEZUIDAXIANDUDILIYONGFEIZUZHI,CHONGFENJINXINGQITIJIAOHUAN,SHISHENTISHEQUCHONGFENYANGQI,CUJINNAOXIBAOHUOHUA,SHUHUANJINZHANGQINGXU。

                    ZUOFUSHIHUXISHIZHUYIBAWOYIXIAJIDIAN:DIYI,HUXIYAOSHENZHANGERHUANMAN;DIER,YONGBIXIERBUYONGKOU;DISAN,YIHUYIXIZHANGWOZAI15MIAOZHONGZUOYOU。JISHENXIQI(GUQIDUZI)3~5MIAO,PINGXI1MIAO,RANHOUMANMANCHUSHENGPENQI(HUISUODUZI)3~5MIAO,PINGXI1MIAO;DISI,YIXIYIHUZHIJIANYAOXIJINQI,HUJINQI,RUOPINGXISHIGANDAOHUXIKUNNAN,KEBUPINGXIZHIJIEHUANQI。

                    【考试期间】因题型陌生造成的应激式紧张

                    【YINGDUIZHAOSHI】QUANXIHUXIFA+SHUNJIANCHOULIFAKAOCHANGZHONGJINGCHANGCHUXIANZHEIYANGDEQINGXING,YIXIEZHIQIANHENSHUXIDEJIETIFANGFA,ZENMEYEXIANGBUQILAI,YOUYIZHONGHUADAOKOUBIANQUESHUOBUCHULAIDEGANJUE,XINLIXUEZHONGCHENGWEI“SHEJIANXIAOYING”。“SHEJIANXIAOYING”ZAIQINGXUJINZHANGSHIYOUWEIMINGXIAN。ZAIKAOSHIZHONGYUDAOZHEIZHONGQINGKUANGSHI,KEXIANZUOQITADETI,HUITOULAISIKAOZHEIGEWENTI;LINGYIZHONGFANGFASHIYONGQUANXIHUXIFAJIEHESHUNJIANCHOULIFA。

                    YIDANCHUXIANYINGJISHIJINZHANGDESHIHOU,KESHUZHANSHENTISHENZUOYUZHENGZHANGYIZILI,BEIBUTIEJINYIBEI,SHUANGSHOUQINGFANGYUSHENTILIANGPANG,TOUBUWEIWEIHOUYANG,ZUOSANCIBIXIKOUHUDEQUANXIHUXIHOU,SHAOZUOTINGDUN,ZAIHUIFUKAOSHIZHUANGTAI。ZHEIYANGZUO,YOUZHUYUKAOSHENGZANSHICHOULIJINZHANGKAOSHIZHUANGTAI,LINGTOUNAOQINGXI,SIWEIGENGLINGMIN。

                    【两试间隙】因他人询问答案等原因引发焦虑

                    【应对招式】喷气式呼吸法+黑点抽离法

                    BUSHAOGUOLAIRENFANYING,MINGMINGZHIDAOHUIXIANGSHANGYIKEKAOSHIYUSHIWUBU,DANSHIKAOSHIHOUYIXIEMINGXIANDEDIUFENZHUANGKUANGHAISHIZAINAOZHONGBUDUANPANXUAN,HUIZHIBUQU,NANYIANNING,SHENZHIYINGXIANGXIAYIKEKAOSHI。ZHEISHI,GUANJIANSHIRANGZIJICONGZHEIZHONGJIAOLVZHUANGTAIZHONGCHOULI,SHIZIJIFANGSONGXIUXIYIBIANQUANSHENXINTOURUXIAYICHANGKAOSHI。

                    PENQISHIHUXIFAJIBENFANGFAYUFUSHIHUXIFAXIANGTONG,JIEHEHEIDIANCHOULIFASHIYONGDEGUANJIANSHI,ZAIXIQIDEGUOCHENGZHONG,XIANZAITOUNAOZHONGXIANGXIANGNEIXIEBURUYIDEZHUANGKUANG,JIANGZHEIXIEZHUANGKUANGDINGGECHENGHUAMIAN,ZHUJIANHUAWEIHEIDIAN,ZAIJIEHEKOUBUPENQI,XIANGXIANGBAHEIDIANPENCHUTIWAI,ZHONGFU3~5CI,ZHIZHIHEIDIANWANQUANXIAOSHI。

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