讲座| 期末考快到了,如何与压力结伴同行?

发表时间:2022-01-12 14:10作者:暨大港澳子弟学校
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圣诞元旦长假刚刚结束,很快就迎来了紧张的期末复习。孩子们做好心理准备了吗?近期,ASJ组织中学生参加考前心理辅导,调节学习压力。

The Christmas and New Year's holidays have just ended, and soon it will be time for intense final exams. On 7 January, ASJ organised a pre-examination counselling session for MYP students to help them cope with the stress of studying.

▲考前心理辅导讲座

讲座中引导孩子们通过“加减乘除”游戏,体验不同情境下的压力感受。

孩子们主动总结了自己在游戏中的压力来源:难度、竞争、时间紧迫性;也真切感受到了压力条件下的身体反应,比如心跳加快、手抖、手心出汗、眼花等。

“压力光谱图”帮助孩子用“1-10”的数字来量化自己对于本次期末考的压力水平。有些孩子的压力值处于1,有些孩子的压力值到达了20!面对同样的考试,压力值竟有这么大的不同。

有的孩子认为,压力越高越有动力;有的孩子认为,压力要尽量小才好。那么,对于复习效率而言,最合适的压力值是多大呢?

During the session, students were guided through a game of "addition, subtraction, multiplication and division" to experience how they felt in different stress situations.

Students volunteered to summarise their own sources of stress in the game: difficulty, competition, time constraint. They also experienced their physical reactions to stressful conditions, such as rapid heartbeat, shaking hands, sweaty palms and blurry eyes.

"The Stress Spectrum Chart” helps students to quantify their stress level for the final exam on a scale of 1-10. Some students had a stress level of 1, while others had a stress level of 20!

Some students felt that the higher the stress level, the more motivated they were, while others felt that it was better to have as little stress as possible. So, what is the most appropriate stress level for revision efficiency?


上下滑动查看英文Slide for English

▲压力与效率关系

心理学研究表明,压力值适中的时候,才是学习效率最高的时候。不顾压力水平,一味地“减压”或“增压”,都不是应对压力的聪明办法。

呼吸放松法

对于压力大的孩子,可以通过“呼吸放松法”来减轻身体的压力反应,也可以通过活动身体或闭目静坐等方式来缓解身体的疲惫。

提高专注力

对于压力不足的孩子,需要提高自己的专注力,将精力放在当下的学习任务上。

屏幕上出现了孩子们在运动会上的身姿。这些记录了专注拼搏时刻的照片,引起孩子们强烈的共鸣。无论是考试、运动会还是学生会竞选,压力都陪伴着孩子们去打磨更好的自己。与压力共处,也是用压力哺育锻炼着自己的精神。

Psychological research shows that learning is most effective when stress levels are moderate. Regardless of stress levels, simply 'decreasing' or 'increasing' stress levels are not an intelligent way to deal with stress. Students who have high stress level are encouraged to use 'breathing and relaxation method’ to reduce the body's stress response, or to relieve physical fatigue by doing exercises or sitting quietly with the eyes closed.


Students who are less stressed need to improve their concentration and focus on the tasks at hand.


The students’ figures at the Sports Festival appeared on the screen. These photos, which documented moments of striving, arouse a strong resonance among the students. It is certain that the stress accompanies the students and helped them to be better themselves during exams, Sports Festival or Student Council elections. Living with the stress, students can be more mature and be stronger.


上下滑动查看英文Slide for English


带着压力准备期末考试,就像背着行囊旅行,你会准备什么样的干粮呢?心理老师检查了一下孩子们的行囊,有些孩子带了许多“垃圾食品”——自暴自弃、怨天尤人、紧张焦虑、过度在意他人看法、后悔不安……

这些“垃圾食品”常常在孩子们口中、耳边,增加孩子的负担,降低孩子的自信心,分散孩子的注意力,成为孩子前行路上的阻碍。

Preparing for the final exam with pressure is like traveling with bags. What kind of food will you prepare?


The tutor checked the students' bags. Some students brought a lot of "junk food"-giving up, complaining, being nervous and anxious, paying too much attention to the opinions of others, and remorse.


These "junk food" received from parents or others is negative and becomes the burden of the students. Bringing these "junk food" may lead to the result that the students get less confident, less concentrated.


上下滑动查看英文Slide for English

有些孩子则带上了充满能量的“补给品”——自我鼓励、专注当下、明确目标、劳逸结合、家人与同伴的支持……这些“健康食粮”为孩子们的前行提供了源源不断的动力,鼓励孩子们勇于面对挑战、克服困难,踏踏实实朝梦想前行!

Some students bring energetic "supplies" like self-encouragement, concentration, clear goals, balance between learning and taking rests and support from family and peers.


These "healthy food" provides a steady stream of motivation for students to grow up healthily, and encourage children to face challenges, overcome difficulties and move forward to their dreams in a down-to-earth manner.

上下滑动查看英文Slide for English

▲思维的健康食粮。


ASJ期末考试将于1月17日-1月19日进行,相信ASJ学子们正常发挥,定能获取理想的成绩!

The ASJ final exam will be held from January 17 to January 19. It is believed that ASJ students will be able to achieve ideal results if they work hard.


END

Author: Joy Lin
Translator: Olivia Liang &Echo Huang
Editor: Echo Huang
Auditor: David Zheng
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