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پیام های انگیزشی :

استرس در کنکور

  • نویسنده : دکتر حسین رونقی
  • ۵ تیر ۱۳۹۴
  • 2,195 بازدید

استرس در کنکوراسترس در کنکور

سلام به دوستای گل کنکوریم امروز میخوام راهکارهای کم کردن استرس در دوران کنکورو بهتون معرفی کنم

اول باید یاد بگیریم که استرس چیه و چرا بوجود میاد؟ استرس (فشار عصبی) از نظر لغوی از کلمه لاتین استرینجر به مفهوم به هم رفتن، قبض شدن و… گرفته شده است و در زبان فارسی معادل های تکانه عصبی، فشار روانی، تنیدگی، نگرانی و… برای آن عنوان گردیده است که نظریه پردازانی مثل هانس سلیه تحقیقات گسترده ای در این خصوص انجام دادن.

چرا زمان کنکور و امتحان استرس میاد سراغمون؟اضطراب در حد کم برای بدن لازمه و باعث میشه کمی مسولیت پذیر بشیم و کارهایی مثل پس دادن کتاب به کتابخونه چکاپ پزشکی و… بنابراین میبینیم که وجود یکم اضطراب می تونه به عنوان یکی از مؤلفه های شخصیت و در واقع بخشی از زندگیمون، تاثیر مثبتی داشته باشه. اما در مقابل یک نوع اضطراب مرضی (منفی) هم وجود داره که عامل بسیاری از اختلالات شناختی و بدنی، ترس های غیرموجه و وحشت زدگی ها به شمار میاد و باعث می شه انسان از بخش عمده ای از امکاناتش محروم بشه.

حالا باید بدونیم که اگه استرسو اضراب زیاد بشه و در مواقع حساسی مثل آمادگی برای امتحان و کنکور بیاد سراغمون یا اگه سر جلسه امتحان یا کنکور استرسی بشیم چه بلایی سرمون میاد؟فردی که دچار اضطراب امتحان شده  مواد درسی را می دونه، اما شدت اضطرابش مانع از این می شه که معلوماتشو موقع امتحان یادآوری کنه. معمولا بین نمرات اضطرابی و نمرات امتحانی، یک رابطه معکوس معناداری وجود داره; به این شکل که هر چه نمره اضطراب بالاتر باشه، نمره امتحان کمتر میشه و هر چه نمره اضطراب پایین تر باشه، نمرهامتحان بالاتر میشه.این یک واقعیت اثبات شده هستش که افزایش اضطراب با کاهش کارآمدی تحصیلی مرتبطه. پس اگه میخواین راهکارهای مقابله با استرسو یاد بگیرید و یه نتیجه خوب متناسب با سطح تلاشتون بگیرید ادامه مطلب رو مطالعه کنید.

این مقاله را از دست ندهید:  هنوزم شانس موفقیت دارم

برنامه ریزی داشته باشید:

تنظیم وقت، بصورت هفتگی: فعالیت‌های هر روز خودتونو برنامه‌ریزی کنید. باید در زمان معین مطالعه کنید.

مطمئن باشید که محل مطالعه شما راحته. محل مطالعه باید با شخصیتتون متناسب باشه وسایل مورد علاقتون باید در محل مطالعه وجود داشته باشه تا این محل را براتون جالب و لذت بخش کنه.مثلاً یک پوستر، یک وسیله تزئینی یا عروسک و … .یکی دیگر از ابزارهای برنامه‌ریزی که افراد  موفق ازش بهره می‌برن فهرست کارهای مهم هر هفته است. از روش زیر استفاده کنید:

-درسهایی که قراره در هفته مطالعه کنیدو جمع آوری کنید.

ـ به ترتیب اهمیت مرتبشون کنید یعنی درسهای ضریب دار و درسهایی که براتون سخت تره

ـ این فهرستو بچسبونید به دیوار اتاقتون

ـ جلوی هر تکلیفی که انجام میدید تیک بزنید.

ـ هر تکلیفی که در طول این هفته انجام نمیشه در فهرست هفته بعد قرار بدید.

صحبت مثبت با خود:

با خودتون صحبت کنید (وقتی که تنهائید!)  زمانی که این روش به طور صحیح انجام شد، مثبت و دلگرم کنندس. هر روز جملاتی از این قبیل رو امتحان کنید: “امروز این کارو به خوبی انجام دادم”، “هیچ وقت به خوبی امروز نبودم”، “جلسه مطالعه خوبی بود”. و …، تاثیر مثبتی در افزایش اعتماد به نفستون داره.وقتی احساس ارزشمندی بکنید، توانایی شما در مقابله با استرس به طور قابل ملاحظه‌ای افزایش پیدا میکنه و بعد با کوهی از انرژی شروع میکنید به درس خوندن.

پاداش به خود: بعد از یک جلسه مطالعه رضایت‌بخش، انجام درست یک تکلیف یا کسب نمره بالا در امتحان به خودتون جایزه بدید مثل دیدن فیلم مورد علاقه. خرید رفتن و…

این مقاله را از دست ندهید:  جملات انگیزشی

تغذیه صحیح : تغذیه خیلی در دوران کنکور و امتحانات اهمیت داره دوستای گلم در مورد تغذیه دوران کنکور جناب دکتر پست خیلی مفیدی گذاشتن حتما مطالعه بفرمایید.

 

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