I. Nervousness, anxiety, depression
Anyone who has experienced the college entrance examination, most of them have this experience: memory loss, the more you want to remember the more you can’t remember, the more anxious you are, the more you can’t remember; panic all day long, irritable and easy to cry, would have done the problem will not do; tea and food, can’t sleep at night, or plagued by nightmares; always want to go to the toilet, cold hands and feet or black eyes… …Psychologists believe that this phenomenon, which is commonplace for students before the exam, is actually a psychological disorder called “pre-test tension syndrome”.
This is due to the excessive anxiety of the candidates, the body’s plant nervous system disorders and caused. The so-called pre-examination syndrome, there is no clear definition, but often can be summarized as tension, fatigue, anxiety, irritability, etc., the result is generally not easy to concentrate, the results are not stable. Tension, anxiety and depression are the most common manifestations of “pre-exam syndrome”.
Psychology believes that when your motivation to win in the exam is too strong, and the psychology of extreme tension, the fear of test scores will seriously interfere with and distract you from the thinking and memory needed to solve problems, and the slightest difficulty in the exam will cause panic. These bad emotions, in turn, can affect your exams. And study anxiety can also affect our exams. Before the exam, it is often manifested as constant doubts about whether the knowledge you have learned is solid, thus creating anxiety in the usual study and exams. Long-term tension, anxiety, heavy study load and psychological pressure often lead to depressed mood. Low mood will in turn affect learning efficiency and exam mood, aggravating the tension and anxiety, forming a vicious circle.
According to traditional Chinese medicine, worry and thought hurt the spleen, depression and anger hurt the liver, and labor hurts the heart and spleen, which eventually leads to deficiency of both heart and spleen, deficiency of liver blood and liver qi and bad moods such as tension, anxiety and depression.
1, change the understanding of the examination
The usual exam is a means to check your learning situation, the purpose is to check the gaps and improve future learning.
2.Be realistic about your expectations
Properly set targets according to your own ability and level in order to gradually improve.
3, to pay attention to the pre-test review
Do have a good idea of what to expect.
4.Establish good self-confidence
The root cause of anxiety lies in the lack of confidence in one’s usual studies, so the stronger the self-confidence, the more anxiety will be reduced.
5, to master the scientific method of answering questions during the exam, to reduce mistakes
Can objectively dilute the psychological barriers brought about by anxiety.
6.Analyze your strengths and potential together with your teacher before the exam
Subjectively downplaying the tension before and after the exam.
7.Dietary regimen
Guiyuan red dates lotus seed porridge: cinnamon 20g lotus seed 30g, 10-15 jujube, 250g japonica rice porridge, with spleen and stomach, nourishing, calming and tranquilizing effect.
Second, insomnia, dreaminess, forgetfulness
According to Chinese medicine, the heart is the master of the mind, the spleen is the master of thought, and the kidneys hide the will. Excessive worry and exertion, depletion of the heart and spleen, the heart and mind, the loss of transport and transformation, the stomach and restlessness, so see insomnia and dreaminess; excessive use of the brain is depleted essence and blood, brain marrow deficiency, so forgetfulness.
1, sleep should be sufficient
At least 6 hours of quality sleep a day, avoid picking the night, to go to bed early and get up early.
2, sleep to punctuality
Some students have formed the habit of “driving at night” and sleeping during the day, and this sleep-wake rhythm is extremely unfavorable to the college entrance examination. Because the college entrance examination is scheduled during the day, if the candidate is most awake at night and least awake at the time of the examination, it will affect the normal performance of the examination level. The correct approach is to follow the resting time of the exam during the revision phase and adjust your best state to the morning and afternoon exam time. The way to adjust is to insist on going to bed around 10 p.m. and getting up at 6:30 a.m. within a week or two before the exam, regardless of whether you slept well or not, every day. After a few days, you will slowly adapt to the habit of getting up early and going to bed early.
3.Eat less dinner
Before going to bed without adding dinner dinner is too full or before going to bed to add a meal will disrupt the normal digestive rhythm of the stomach and intestines, increasing the burden on the stomach and intestines, resulting in food accumulation, which is not conducive to sleep.
4, insomnia has a way
First of all, insomnia should have a correct understanding. After the occasional insomnia, do not be discouraged, you have to think that there is no great harm to you, you still have to work and rest on time, do not go to bed early, get up on time in the morning. Secondly, face insomnia openly. Don’t have a “sleepy” mentality after occasional insomnia.
Don’t think that if you had insomnia last night, you won’t be able to sleep tonight; you have to relax physically and mentally, close your eyes and rest your mind, which can also serve the purpose of rest, and sleep will come unexpectedly. Third, do not bring homework and exams to bed. Half an hour before going to bed should be spent in silence, do not read, think about the problem; after going to bed, to exclude all distracting thoughts, do not think about revision or exams. You can imagine some relaxing and soothing scenes. Fourth, you can try the following methods to adjust your sleep.
(1) Create a good sleep environment Create a sleep environment for yourself before going to bed every day, such as dim lights, soft music, clean bedding, you can also light some aromatic essential oils, so that the surrounding area is filled with enough hints …… it’s time to rest and get a good night’s sleep!
(2) deep breathing do relaxation exercises can do some relaxation exercises when you can’t sleep, inhale deeply, very slowly, after inhaling enough gas, stop for a moment, and then exhale slowly, that is, slowly and evenly, repeated several times, making the body relaxed, so that for not very serious insomnia, you can produce the effect.
(3) Count slowly to help sleep The familiar counting method is also a good method. You can count slowly, or you can count sheep, or something else.
(4) Use of psychological adjustment methods If none of the above practices work, it means that insomnia is somehow related to the degree of psychological stability, you can use psychological adjustment methods: find out where you are currently inadequate, the most worried about the problem, and then plan for it.
(5) dietary conditioning lily lotus seed walnut porridge: lily 20g lotus seed 30g walnut 20g japonica rice 250g boiled porridge, with the heart and spleen benefit brain function.
Third, fatigue and weakness, lack of energy
Chinese medicine believes that the spleen is the main transport and transformation, the production of Qi and blood, moisten the whole body. If the spleen is deficient, or if the spleen is injured by diet or worries, the spleen will not be transported properly, the qi and blood will be insufficient, and the body will not be moistened and nourished, so we will see fatigue and lack of energy. In spring and summer, the growing season, dampness traps the spleen, and the clear yang cannot be raised and developed, so it is also easy to become sleepy.
It is important to have a balanced diet and strengthen nutrition, and to insist on physical exercise.
(1) Walk 3 km quickly every day, within 30 minutes, and let yourself sweat slightly is better.
(2) daily sit-ups, step by step, long-term adherence, can exercise the abdominal back muscles, beneficial to patients with gastrointestinal disease.
(3) Pay attention to rest and ensure sufficient sleep.
(4) Diet Ginseng, astragalus, wolfberry and carp soup: ginseng 10g, astragalus 30g, wolfberry 20g, carp 500g stew. Benefit Qi and nourish Yin, appetite and dampness.
IV. Gastrointestinal reaction
According to traditional Chinese medicine, if the spleen and stomach are weak or the diet is not clean (moderate), eating cold and raw food, overeating, damage to the spleen and stomach, the spleen and stomach transportation is not normal, or liver qi is stagnant, liver exuberance multiplied by the spleen, spleen loss of health, stomach qi upward rebellion, internal qi does not work, there are poor appetite, nausea, vomiting, abdominal distension, abdominal pain, diarrhea, constipation and other manifestations.
1.Normal diet
① Eat three meals a day at regular intervals. Eat a good breakfast, a full lunch and a small dinner. Try not to add meals outside the three meals, if hunger is hard to bear, you can drink warm water. ② Food should be varied with coarse and fine grains, meat and vegetables, low salt and low fat, light and less stimulating, less cold and cold food. ③ constipation or chronic gastrointestinal disease patients every morning with one or two oatmeal, a pound of cold water cooked for five minutes as breakfast, long-term eating can promote defecation, to protect the gastrointestinal tract.
2, correct drinking water
① drink 1500 to 2000ml of water every day, preferably warm water, juice drinks in small amounts, avoid drinking strong tea, coffee. Do not wait until you are thirsty to drink water, do not drink a lot of water. ③ get up in the morning to drink a glass of warm water can effectively replenish water, promote metabolism. Do not drink water before going to bed at night, so as not to get up at night to affect sleep. Third, adhere to physical exercise to enhance physical fitness.
3.Protective measures
You can choose Huo Xiang Zheng Qi Shui for summer dampness and cold, food poisoning, nausea, vomiting and diarrhea; Bao He Wan for food stagnation, poor nausea, abdominal distension and constipation; Da Shan Xiao Wan for poor nausea, stuffy oil, abdominal distension and emaciation.
V. Dysmenorrhea in girls
In Chinese medicine, women have two veins, which are located in the lower jiao, and they are the sea of blood, and they are the main twins, so the evil of cold and dampness will block the lower jiao, and the two veins will be blocked, and if they do not pass, they will be painful, so they will have dysmenorrhea.
The survey found that about 80% of girls have a history of dysmenorrhea before the examination, for girls with dysmenorrhea, menstrual period can be hot water bags, more bed rest, a glass of hot milk with honey before bed, can relieve the symptoms; in addition there are some pain relief recipes for reference: 1.
1, painkillers spare
If you are worried about dysmenorrhea, the best way is to regulate it through Chinese medicine a week before your period. If it is too late, you can put two painkillers in your pocket. In case of menstrual cramps in the exam room, they can save the day. Compared to birth control pills, painkillers have much less side effects.
2, massage helps to activate the blood and move the qi
You can press the “San Yin Jiao” and “Tai Chong” points, which are good for blood circulation: “San Yin Jiao” is located on the inner side of the calf, when the tip of the inner ankle on the foot 3 inches, the tibia The “San Yin Jiao” is located on the medial side of the lower leg, 3 inches above the tip of the inner ankle and behind the medial edge of the tibia. Before and after the entrance examination coincides with menstruation, dysmenorrhea or abdominal pain, massage these two points can help relieve symptoms.
3.Heat the body
Heating the body by drinking hot water and wearing more clothes can dilate the blood vessels, speed up blood flow and counteract the contraction of the smooth muscle of the uterus, thus reducing pain. Experiments have shown that the pain relief effect of heating the body while taking oral placebo is comparable to that of oral pain medication, and if the body is heated while taking oral pain medication, it can advance the effect of the medication by half.
4. Keep your head low and hips high
Kneel on the bed and raise your hips when you have menstrual pain. Maintaining this head-low-hip-high posture can improve the backward position of the uterus, facilitate the outflow of menstrual blood, release pelvic stasis, and reduce pain and low back discomfort.
5.Supplement minerals
Minerals such as calcium, potassium and magnesium can also help relieve menstrual pain. Experts have found that women who take calcium are less likely to have menstrual cramps than those who do not. Magnesium is also important because it helps the body to efficiently absorb calcium. May be in the eve of menstruation and during, increase the intake of calcium and magnesium.
6, avoid caffeine
Eat less caffeinated food. The caffeine contained in coffee, tea and chocolate can cause nervousness and may contribute to discomfort during menstruation, and the oils contained in coffee also tend to stimulate the intestinal tract.
7. Exercise
On the eve of menstruation, walk more or engage in other moderate exercise, can make menstrual discomfort reduced.
8.Dietary regulation
Ginger jujube lentil soup (Ginger 10g jujube 30g white lentil 20g decoction served warm.) Warming the menstruation and dispersing cold, nourishing the blood and removing dampness.
Six, eye fatigue
Chinese medicine believes that all the veins belong to the eyes; the liver opens the orifice in the eyes, the eyes receive blood and can see; the essence of the five viscera and six internal organs are injected into the eyes. The essence of the five viscera and six internal organs are all endowed with the spleen, and they are all directed to the eyes. The heart and spleen are injured by labor, and the liver and blood are depleted by staying up late, so the spleen is deficient and the essence of the five viscera and six bowels are displaced, and the liver and blood are insufficient to return to the eyes.
Coping strategies
1, with the effect of improving vision food
(1) foods rich in vitamin A vitamin A and normal vision are closely related. If vitamin A is insufficient, the regeneration of retinal red matter is slow and incomplete, and the dark adaptation time is prolonged, causing night blindness in severe cases. If the vitamin A deficiency continues or is insufficient, dry eye disease will develop, which can become corneal softening and corneal ulcers, as well as corneal folds and pitting. The best food source of vitamin A is various animal liver, cod liver oil, fish eggs, poultry eggs, etc.; carrots, spinach, amaranth, alfalfa, sweet potatoes, pumpkin, green peppers and other vegetables containing vitamin A can be converted into vitamin A in the body.
(2) Foods rich in vitamin C Vitamin C can weaken the damage of light and oxygen to the lens of the eye, thus delaying the occurrence of cataracts. Foods containing vitamin C include fresh vegetables and fruits such as persimmon pepper, tomato, lemon, kiwi and hawthorn.
(3) Calcium Calcium is related to the composition of the eye, and calcium deficiency can lead to myopia. Adolescents are at the peak of growth, the need for calcium in the body relatively increased, if not pay attention to calcium supplementation, not only will affect bone development, but also the developing eye wall – sclera elasticity is reduced, the lens internal pressure rises, resulting in the front and rear diameter of the eye elongated and lead to myopia. Foods that contain more calcium, mainly milk and its products, shellfish (shrimp), bone meal, beans and soy products, egg yolk and dark green vegetables, etc.
(4) chromium lack of chromium prone to myopia, chromium can activate insulin, so that the pancreas to play the maximum biological effect, such as the human body chromium content is insufficient, it will make insulin regulation of blood sugar dysfunction, plasma osmotic pressure increased, resulting in the eye lens, the atrial fluid osmotic pressure increased and refractive error, thus inducing myopia. Chromium is mostly found in brown rice, wheat bran, animal liver, grape juice, nuts are also rich in content.
(5) Zinc Zinc deficiency can lead to visual impairment, zinc in the body is mainly distributed in the bones and blood. Zinc is also found in the corneal epidermis, iris, retina and lens. Zinc is involved in the metabolism and transport of vitamin A in the eye, maintaining the normal organization of the retinal pigment epithelium and maintaining normal visual function. Foods that contain more zinc include oysters, meat, liver, eggs, peanuts, wheat, beans, grains, etc.
2, three exercise methods to protect vision
(1) Eye rolling method Choose a quiet place, or sit or stand, relax your whole body, clear distractions, open the second eye, head and neck do not move, turn the eyeball alone. First, the eyes will gaze directly below, slowly turn to the left, then turn to gaze directly above, to the right, and finally back to gaze directly below, so that the first clockwise turn 9 circles. Then let your eyes turn from gazing down, to the right, to the top, to the left, and then back to the bottom, so that you can turn counterclockwise 6 times again. Do this 4 times in total. Each time you turn, your eyes should reach the limit as much as possible. This eye turning method can exercise the eye muscles, improve nutrition, so that the eyes are flexible and shining.
(2) eye breathing concentration method choose a fresh air place, or sitting or standing, relaxed, two eyes flat in front, Xu Xu will breathe in enough, eyes then open wide, pause for a moment, and then Xu Xu exhale, eyes also slowly slightly closed, do 9 times in a row.
(3) ironing method This method is best done sitting, the whole body relaxed, close the eyes, and then quickly rub two palms with each other, so that the heat, while hot with both hands over the eyes, heat dispersion after the two hands fiercely removed, both eyes also open at the same time with force, so 3 to 5 times, can promote eye blood circulation, enhance metabolism.
3.Daily regimen
Chrysanthemum and wolfberry tea (chrysanthemum 10g, wolfberry 10g, make tea or decoction for tea) to nourish the liver and brighten the eyes.