Excitement before passing exams, in particular the USE or the OGE, the GIA, is completely normal. It is at such moments that children, and adolescents fully treat those, really need parental support. Who, besides mom and dad, can help a child overcome anxiety, find peace of mind and properly prepare for exams?
But in order to do it right, adults themselves need to calm down. Otherwise, their excitement can be passed on to their offspring. Below, we will talk about how to properly set yourself up and your child for testing.
In many cases, while preparing for the USE, OGE, GIA exams, a teenager just needs not to interfere. But this does not mean that parents should not do anything at all. Their task is to create the most favorable working environment and psychologically comfortable conditions for training.
There is no need to intimidate the child with difficulties and hang the burden of responsibility on him. This will only increase anxiety. There is no need to remind you of any failures and mistakes. On the contrary, it is better to remember the successes. This will enable the student to break down some of the emotional barriers.
And, of course, you need to constantly remind that parents believe in success, and most importantly, they will not cease to be proud of him, love and appreciate him, no matter what uSE result, OGE, GIA. Often it is not a lack of knowledge, but a desire to "earn" the respect of parents that leads to failure in exams.
Workplace for preparation for the Unified State Exam, OGE, GIA
A good workplace is the key to the success of any business. And only parents can make sure that their offspring prepares for exams in a comfortable, ergonomic environment.
Psychologists believe that yellow and purple colors in the interior of the office help to increase intellectual activity. Of course, it is not necessary to make repairs in the teenager's room specifically before exams. It is enough to hang a picture in front of the table where these colors prevail or change the curtains on the windows.
Developing a strategy for psychological preparation
All people are individual and everyone learns knowledge in different ways and at different rates. Someone just needs to skim through the material covered, and he has already remembered everything, while someone needs to delve into each phrase, comprehending it and creating associative chains.
So the parents will have to help the child to draw up the correct strategic plan of classes in accordance with his individual characteristics, based on strengths and weaknesses.
It is equally important and correct to plan the child's working day. For example, it is better for a "lark" to prepare in the morning, and for an "owl", on the contrary, in the morning it is better to repeat a well-known material, and in the afternoon to deal with "gaps" in knowledge.
In addition, parents should:
help the teenager to distribute topics for preparation for exams by day;
explain the main methods of preparing for the examinations of the USE, OGE, GIA, in particular, to convey to the teenager that it is necessary to highlight the main points, formulas and rules, and not cram everything;
if necessary, help to group the material into understandable diagrams and tables;
recommend, and possibly teach, the child to do everything strictly according to the clock, controlling the time and not wasting it.
If a teenager is ready to accept help, then you can prepare several options for test tasks for examination materials past years and test it yourself ( website https://hist-ege.sdamgia.ru “I will solve the Unified State Exam". Practice exams like these will show the child his consistency and give him confidence.
However, you should not impose help on a teenager. He may regard this as disbelief in his strength, which will only add excitement and anxiety. It is enough to offer trial testing and if the child agrees, then work with him.
Once the student understands where the “knowledge gap” is, it can be made up. Convenient portal where there are lessons on all topics in video format https://interneturok.ru/ "InternetUrok.ru».
Change of work and rest
Without proper rest, no preparation will help a child pass well uSE exams, OGE, GIA. Parents and only parents should monitor the well-being of their child. A state of overwork should not be allowed.
It is necessary to control that the child alternates between classes and rest. The school option is considered optimal, when classes last 40-45 minutes, and then a short 10-15 minute rest follows. However, you should not allow your teenager to watch TV or play computer games during such a change. This distracts and lowers the work spirit. All this must be explained to the child in advance. Direct prohibitions in the process of psychological preparation will not be beneficial.
On the day before the exam, do not overload the teenager. During the day, of course, it is worth continuing the preparation, and in the evening it is necessary to provide the child with a good rest. Let him walk a little, take a shower, relax. It is not necessary to disturb him once again, especially since there is no need to force him to learn something. And, of course, a teenager must get enough sleep before the exam.
Psychological support will not hurt either. It is advisable to praise the teenager for doing a good job, to cheer up. You need to show him that the parents are confident in passing the exam successfully.
Diet during preparation for the Unified State Exam, OGE, GIA
Mental activity requires no less energy consumption than physical activity. So a teenager should eat well and properly while preparing for exams.
Foods such as fish, fermented milk products (primarily cottage cheese), all types of nuts, dried apricots, chocolate stimulate active brain activity.
In general, a balanced adolescent diet should contain meat, cereals (cereals), vegetables and fruits, natural juices (preferably freshly squeezed). This applies not only to the examination period.
Psychological exercises to prepare for exams
If you want, you can teach your teen some exercises that will help you relax and find peace, as well as build confidence. It is worth emphasizing that such a desire should arise in the child, and not in the parents. Their task is simply to offer him the use of these techniques and teach them, not force.
Auto-training
This is the easiest way to get a positive attitude. It is better to use this technique before going to bed and in the morning, without getting out of bed yet. To do this, it is enough to say encouraging phrases aloud several times. For instance:
I will succeed;
I can definitely handle it;
I have learned everything and will pass the exam;
I know all the material;
I am completely calm ...
Breathing exercises for relaxation
Slowly draw in air through the nose until the abdomen "inflates", then hold your breath for 3-5 seconds and slowly exhale all the air through your nose or mouth. Make two "approaches" of 10 breaths / breaths. Exercise helps you relax and calm down.
Relaxation through tension of muscle groups
The essence of the exercise is in alternating tension of various muscle groups (except for the facial ones), maintaining a tense state for 5-10 seconds and sharp relaxation. At such moments, the body receives a lot of pleasant sensations, which leads to an improvement in well-being, relieve fatigue and increase efficiency.
It is better to start the exercise with the muscles of the arms, first one, then the other. Then, alternately tighten the muscles of the legs. After that, move from bottom to top: buttocks, abdomen, back, shoulders, neck. The whole complex "takes" no more than 3 minutes.
Relaxation through visual perception
This exercise helps to concentrate, relieve tension, stimulate perception and refresh memory. It's very simple. You need to carefully consider any object for about 2-5 minutes. In this case, it is very important not to be distracted by any external stimuli.
But the main thing is still love and faith in your child. He will cope with exams very well and should not interfere with it. All that is required from parents is support and sincere love.
Psychological lesson with training elements
"My resources"
Purpose: psychological preparation of students for the OGE.
Tasks:
Removal of neuropsychic stress.
Development of skills of conducting a positive internal dialogue about oneself.
Teaching neuromuscular relaxation techniques.
Formation of students' ability to manage their psychophysical state.
Greeting
An exercise"Welcome letter"
Instruction. “I invite you to write your greetings and wishes on pieces of paper and put them in a chest. And now I will mix them up, and you will get another greeting, which you will read to the group and keep as a souvenir of our meeting today. "
Reflection. Was it difficult to write the greeting? How did you feel when you read your greeting?
Psychologist. We received positive emotions and are ready for further work. Now I propose to do an interesting exercise.
Main part
An exercise"Experiment"
Purpose: to develop concentration of attention, to bring to the topic and purpose of the lesson.
Instruction. I will give you cards on which a text is written with a chaotic, at first glance, set of letters. You need to read it to yourself in 30 seconds.
EACH PARTICIPANTS OF THE TOTAL STATE CERTIFICATE
EXPERIENCES UNDERSTANDING STRENGTH THAT I CAN'T KNOW
HELP. THERE IS A TWO EFFICIENT SPOKE.
Reflection. Was it difficult to read the text? What did you need to quickly complete this task? (ability to concentrate, be attentive).
Psychologist. What do you think will be discussed today in our lesson? What will we learn? (Student responses)
Yes, today we will learn with you different ways relieving emotional stress. And the topic of our lesson is "My Resources".
And now we are organizing a discussion club"My resources"
Discussion club "My resources"
Material: 4 sheets of Whatman paper, felt-tip pens.
Instructions: I welcome you to ourdiscussion club ! For work, I propose to divide into 4 small groups (method of division according to the principle of 1 th, ,2 th , 3 th , 4 th using the time of day: morning, afternoon, evening, night).
The group choosessecretary , speaker , timer andchairman .
Functionschairman : make sure that the group does not deviate from the topic of discussion, follows the principles of "brainstorming"; encourage everyone to participate.
Functionssecretary : write down ideas, suggestions legibly, accurately; use keywords and phrases of group members.
Functionsspeaker : Express clearly, succinctly and concisely the ideas and proposals put forward by the group.
Functionstimer : keep track of the time allotted for the discussion.
The facilitator explains to the group the meaning of the concept of "brainstorming" and its principles:
- Come up with as many ideas as possible.
- All ideas are recorded.
- No idea is denied.
Then the speakers are asked to report the developed group ideas on the issues discussed.
Psychologist. You are given 4 minutes to work. I offer you tasks for discussion.
Try to be productive by following the rules of brainstorming and group rules.
The task1st group : select and suggest effective ways to relieve mental stress;
When resting between classes while preparing for exams, it is sometimes important to spend as little time as possible on it, but rest as much as possible during this time.
sports activities
cold and hot shower
washing dishes
finger drawing
crumple, tear and throw away the newspaper, paint over the spread of the newspaper
sing your favorite song out loud
dance to the music
look at a burning candle
inhale deeply 10 times
walk in the forest, shout
do breathing exercises to relieve tension:
- sit comfortably
- deep breath through the nose (4-6 seconds),
- holding your breath (2-3 seconds)
to engage in any activity, it doesn't matter what. The secret of this method is simple: any activity, especially physical work, in a stressful situation serves as a lightning rod, helps to distract from internal stress
put your stress into the crumpling of a newspaper sheet, make this lump as small as possible and throw it away. Tear another newspaper into small pieces, then throw into the bucket. From another newspaper to blind your mood
take a walk in a quiet place in nature
shout loud and quiet
anti-stress breathing : Take a deep breath slowly through your nose; at the peak of inhalation, hold your breath for a moment, then exhale through your nose as slowly as possible. Try to imagine how with each deep breath and prolonged exhalation there is a partial release from stressful tension.
- What methods would you like to use?
The task2nd group : 7 important points in organization of the daily routine during preparation for exams
Daily regime
Divide the day into three parts:
- prepare for exams 8 hours a day;
- go in for sports, walk in the fresh air;
- sleep at least 8 hours; if there is a desire and need, make yourself a quiet hour after lunch.
Health support conditions
1. Alternate mental and physical labor.
2. In gymnastic exercises, preference should be given to somersault, candle, headstand, as the blood flow to the brain cells increases.
3. Protect your eyes, take a break every 20-30 minutes (take your eyes off the book, look into the distance).
4. A minimum of television broadcasts!
Correct organization of the workplace for exam preparation?
The task3rd group : self-programming formulas to achieve a goal
Complete up to 10 self-programming formulas.
Self-programming formulas to achieve a goal :
I can enjoy every day of my life, even if there is an exam ahead of me. The exam is only part of my life.
I can control my emotions.
I can handle the tension whenever I want.
Whatever happens, I will do my best to achieve what I want.
I firmly believe that I will be fine and that I will pass the exams.
The task4th group : Draw 2 portraits of a 9th grade student ready for the exam and a 9th grade student not ready for the exam. Describe the main psychological characteristics each of these students.
Final part.
Group performance.
Exercises"Feather Dance"
Psychologist. And now I offer you a game that ideally relieves stress.
Instruction. Stand up if you want to close your eyes. Feel your feet, your toes, your hands, your hands, your fingertips, your head, your chin, your eyelids. Now imagine that you have turned into a very light little feather, maybe even a delicate fluff.
Imagine the hovering and dancing of a feather carried by the wind around the room - start moving around the room so that your whole body expresses this lightness. Sometimes it may be spinning, sometimes it flies low above the floor, sometimes it hangs high - all of this is very light, with unexpected, beautiful, harmonious movements. Consider how you can use your arms and hands to express the lightness of this feather.
And at this time, when you "fly" around the room, you can say to yourself: "I am light as fluff, I can move very easily, I can easily invent new movements, I can become completely light and enjoy dancing." (1-2 minutes)
And now the "feathers" should gradually calm down and freeze - slowly fly back to their places.
An exercise"I praise myself for ..."
Participants are told the following: "Now let's praise ourselves for something. Now is the period when you want to be more praised, but this happens so rarely. And now you have the opportunity to praise yourself for whatever you want! So, continue the phrase."I praise myself for ..."
Reflection. Was it difficult to praise yourself? How did you feel about this?
Reflection
Psychologist. In conclusion of our meeting, share your thoughts, feelings, mood.
Why do you think it is important to release emotional stress? (Removal of the neuropsychicstress helps in study and in preparation for exams)What did you find most helpful in the lesson? What do you remember the most?
Remember that the first step to success in any business is a psychological attitude, faith in yourself and your strength. Emotional stress is just one of the difficulties a student faces, but this difficulty can be easily dealt with. .
During the examination time, there is always psychological stress. At the same time, stress is an absolutely normal reaction of the body.
Light emotional outbursts are useful, they have a positive effect on performance and enhance mental performance. But excessive emotional stress often causes reverse action.
The reason for this is, first of all, a personal attitude to the event. Therefore, it is important to form an adequate attitude to the situation. It will help graduates to rationally allocate energy for preparing and passing the exam, and parents - to provide their child correct help.
Passing the exam is just one of life's tests, many of which have yet to be passed. Don't make the event too important to increase excitement.
When done correctly, exams can serve as a means of self-affirmation and an increase in personal self-esteem.
Set a goal in advance that is within your power. Nobody can always be perfect. Although achievements do not always coincide with the ideal, they are your own.
Don't be afraid of mistakes. It is known that the one who does nothing is not mistaken.
People who are determined to succeed achieve much more in life than those who try to avoid failure.
Be sure: everyone who went to school can pass the exam. All assignments are based on the school curriculum. Having prepared properly, you will definitely pass the exam.
Exam preparation
First, prepare your classroom: remove unnecessary things from the table, conveniently arrange the necessary textbooks, manuals, notebooks, paper, pencils, etc.
Make a lesson plan for each day preparation, it is necessary to clearly define what exactly will be studied today. Not in general: “I’ll do a little work”, but which sections and topics.
Start with the hardest, from the section that you know the worst. But if you find it difficult to "swing", you can start with the material that is most interesting and enjoyable to you. Perhaps you will gradually enter into a working rhythm, and things will go.
Alternate between activities and restlet's say 40 minutes of class, then 10 minutes break. You don't have to strive to read and memorize the entire textbook. It is useful to structure the material by drawing up plans, diagrams, and preferably on paper.
On the eve of the exam... In the evening on the eve of the exam, stop preparing, sleep as much as possible in order to get up refreshed, with a feeling of "fighting" mood. You must arrive at the exam point without being late, preferably half an hour before the start of testing. You must have a pass, passport and several gel or capillary pens with black ink. Here are some universal recipes for more successful testing tactics.
Concentrate! After completing the preliminary part of the testing (filling out the forms), when you have clarified all the incomprehensible moments for yourself, try to concentrate and forget about others. Time constraints should not affect the quality of your responses. Before entering the answer, re-read the question twice and make sure that you understand correctly what is required of you.
Start easy! Start answering the questions you know the answer to. We must learn to skip difficult or incomprehensible tasks. Remember: there are always questions in the text that you will surely cope with. It’s just stupid to miss points just because you didn’t reach “your” tasks, but got stuck on those that cause you difficulties. Read the assignment to the end! Haste should not lead to the fact that you try to understand the terms of the assignment "by the first words" and finish building the ending in your own imagination. This is a surefire way to make annoying mistakes in the easiest matters.
Check it out! Leave time to check your work, at least, to have time to glance over and notice obvious mistakes. Strive to complete all tasks, but remember that in practice this is unrealistic. Consider that test tasks are designed for the maximum level of difficulty, and the number of tasks you have solved may well be sufficient for a good grade.
Useful tricks for preparation
Before starting work, you need to focus, relax and calm down. Relaxed focus is much more effective than tense, constrained attention.
Advance familiarization will remove the surprise effect on the exam. Solution training will help you to navigate in different types of tasks, to calculate the time. You can also read about it in advance.
Exam preparation takes a lot of time, but it shouldn't take absolutely all the time. Attention and concentration are weakened by long-term repetitive work. Change mental activity to motor activity. Don't be afraid about 
distract from preparation for walks and favorite hobbies to avoid overwork, but do not delay the break! It is optimal to take 10-15 minute breaks after 40-50 minutes of training.
For active work the brain requires a lot of fluid, therefore, it is useful to drink more plain or mineral water, green tea. And you can read about good nutrition in the "Tips for Parents" section (see below).
Observe a sleep and rest routine. With increased mental stress, it is worth increasing the sleep time by an hour.
The main thing is the distribution of repetitions in time.
It is useful to repeat the material 15-20 minutes before bedtime and in the morning, with a fresh mind. With each repetition, you need to comprehend the mistakes and pay attention to the more difficult places.
Repetition will be effective if you reproduce the material in your own words close to the text. It is better to refer to the text if you cannot remember the material within 2-3 minutes.
To translate information into long-term memory, you need to do repetitions after a day, two, and so on, gradually increasing the time intervals between repetitions. This method will ensure memorization for a long time.
Tips for parents
It is your support that the graduate needs first of all. Parents often experience crucial moments in their children's lives much more acutely than their own. But it is much easier for an adult to cope with his own anxiety by pulling himself together.
Parental behavior
During the exam time, the main task of parents is to create optimal comfortable conditions for preparing a child and ... not to interfere with him. Encouragement, support, real help, and most importantly, the calmness of adults help the child to successfully cope with his own anxiety.
Do not intimidate your child, do not remind him of the complexity and responsibility of the upcoming exams. This does not increase motivation, but only creates emotional barriers that 
the child cannot overcome.
It is very important to adjust the expectations of the graduate. Explain that for good result you don't have to answer everything. It is much more effective to calmly give answers to those questions that he knows for sure than to worry about.
Regardless of the result of the exam, often, generously and from the bottom of your heart tell him that he (she) is the most beloved, and that everything will work out for him (her) in life! Belief in success, confidence in your child, his capabilities, stimulating help in the form of praise and approval are very important, because "from good word even cacti grow better. "
Organization of classes
It is very important to develop an individual strategy for your child during the preparation and during the exam. It is individual, since all children are different (there are slow, there are very active, there are audials, kinesthetics, anxious, there are with good switchability or not, etc.)! And it is precisely in the development of an individual strategy that parents should take an active part: help their children to realize their strengths and weaknesses, to understand their style learning activities (modify it if necessary), develop the ability to use your own intellectual resources and set yourself up for success!
One of the main reasons for pre-exam stress is the situation of uncertainty. Reading the rules in advance and will help resolve this situation.
Training in solving mock test items also relieves feelings of uncertainty.
In the process of working with, teach your child to navigate in time and be able to distribute it.
Help distribute preparation topics by day. Introduce your child to the methodology for preparing for exams (you can see it in the section "Tips for graduates").
Provide your graduate with a comfortable place to study so that he or she enjoys studying there.
Nutrition and daily routine
Take care of the organization of the daily routine and good nutrition. Foods such as fish, cottage cheese, nuts, dried apricots, etc. stimulate the brain. By the way, at this time, and "buns do not get fat!"
Do not overload the child. Every 40-50 minutes of classes, it is imperative to take breaks for 10-15 minutes.
On the eve of the exam, the child should rest and sleep well. Follow this.
In the morning before the exam, give your child a chocolate bar ... of course, this is not pampering, but simply glucose stimulates brain activity!
* Materials prepared on the basis of the books by F. Yeats "The Art of Memory"; Korsakova I.A., Korsakova N.K. " Good memory for every day ", conversations with the best Russian psychologists and teachers, as well as their own parenting experience.
in preparation for the GIA and USE
parents and students in grades 9 and 11
The speech was prepared by
school psychologist
MBOU Zhuravlevskaya secondary school №17
Zhikhareva L.N.
2016 year
During the examination time, there is always psychological stress. At the same time, stress is an absolutely normal reaction of the body.
Light emotional outbursts are useful, they have a positive effect on performance and enhance mental performance. But excessive emotional stress often has the opposite effect.
The reason for this is, first of all, a personal attitude to the event. Therefore, it is important to form an adequate attitude to the situation. It will help graduates to rationally allocate forces for preparing and passing the exam, and to parents - to provide their child with the right help.
Passing the exam is just one of life's tests, many of which have yet to be passed. Don't make the event too important to increase excitement.
When done correctly, exams can serve as a means of self-affirmation and an increase in personal self-esteem.
Set a goal in advance that is within your power. Nobody can always be perfect. Although achievements do not always coincide with the ideal, they are your own.
Don't be afraid of mistakes. It is known that the one who does nothing is not mistaken.
People who are determined to succeed achieve much more in life than those who try to avoid failure.
Be sure: everyone who went to school can pass the exam. All assignments are based on the school curriculum. Having prepared properly, you will definitely pass the exam.
Exam preparation
First, prepare your classroom: remove unnecessary things from the table, conveniently arrange the necessary textbooks, manuals, notebooks, paper, pencils, etc. 
Make a lesson plan for each day preparation, it is necessary to clearly define what exactly will be studied today. Not in general: “I’ll do a little work”, but which sections and topics.
Start with the hardest, from the section that you know the worst. But if you find it difficult to "swing", you can start with the material that is most interesting and enjoyable to you. Perhaps you will gradually enter into a working rhythm, and things will go.
Alternate between activities and restlet's say 40 minutes of class, then 10 minutes break. You don't have to strive to read and memorize the entire textbook. It is useful to structure the material by drawing up plans, diagrams, and preferably on paper.
On the eve of the exam... In the evening on the eve of the exam, stop preparing, sleep as much as possible in order to get up refreshed, with a feeling of "fighting" mood. You must arrive at the exam point without being late, preferably half an hour before the start of testing. You must have a pass, passport and several gel or capillary pens with black ink. Here are some universal recipes for more successful testing tactics.
Concentrate! After completing the preliminary part of the testing (filling out the forms), when you have clarified all the incomprehensible moments for yourself, try to concentrate and forget about others. Time constraints should not affect the quality of your responses. Before entering the answer, re-read the question twice and make sure that you understand correctly what is required of you.
Start easy! Start answering the questions you know the answer to. We must learn to skip difficult or incomprehensible tasks. Remember: there are always questions in the text that you will surely cope with. It’s just stupid to miss points just because you didn’t reach “your” tasks, but got stuck on those that cause you difficulties. Read the assignment to the end! Haste should not lead to the fact that you try to understand the terms of the assignment "by the first words" and finish building the ending in your own imagination. This is a surefire way to make annoying mistakes in the easiest matters.
Check it out! Leave time to check your work, if only to have time to glance through and notice obvious mistakes. Strive to complete all tasks, but remember that in practice this is unrealistic. Keep in mind that the test tasks are designed for the maximum level of difficulty, and the number of tasks you have solved may well be sufficient for a good grade.
Useful tricks for preparation
Before starting work, you need to focus, relax and calm down. Relaxed focus is much more effective than tense, constrained attention.
Advance familiarization will remove the surprise effect on the exam. Solution training will help you navigate different types of tasks,
Regardless of the result of the exam, often, generously and wholeheartedly tell him that he (she) is the most beloved, and that everything in life will work out for him (her)! Belief in success, confidence in your child, his capabilities, stimulating help in the form of praise and approval are very important, because "even cacti grow better from a good word."
Organization of classes
It is very important to develop an individual strategy for your child during the preparation and during the exam. It is individual, since all children are different (there are slow ones, there are very active ones, there are audials, kinesthetics, anxious ones, there are some with good switchability or not, etc.)! And it is precisely in the development of an individual strategy that parents should take the most active part: help their children realize their strengths and weaknesses, understand their style of learning activity (if necessary, refine it), develop the ability to use their own intellectual resources and set them up for success!
One of the main reasons for pre-exam stress is the situation of uncertainty. Reading the rules in advance and will help resolve this situation.
Training in solving mock test items also relieves feelings of uncertainty.
In the process of working with, teach your child to navigate in time and be able to distribute it.
Help distribute preparation topics by day. Introduce your child to the methodology for preparing for exams (you can see it in the section "Tips for graduates").
Provide your graduate with a comfortable place to study so that he or she enjoys studying there!
Nutrition and daily routine
Take care of the organization of the daily routine and good nutrition. Foods such as fish, cottage cheese, nuts, dried apricots, etc. stimulate the brain. By the way, at this time, and "buns do not get fat!"
Do not overload the child. Every 40-50 minutes of classes, it is imperative to take breaks for 10-15 minutes.
On the eve of the exam, the child should rest and sleep well. Follow this.
In the morning before the exam, give your child a chocolate bar ... of course, this is not pampering, but simply glucose stimulates brain activity!
* Materials prepared on the basis of the books by F. Yeats "The Art of Memory"; Korsakova I.A., Korsakova N.K. "Good memory for every day", conversations with the best Russian psychologists and teachers, as well as their own parenting experience.
Preparing for the exam.
First, prepare a place for classes: remove unnecessary things from the table, conveniently arrange the necessary textbooks, manuals, notebooks, paper, pencils, etc.
Make a lesson plan. To begin with, determine: who you are - "owl" or "lark", and depending on this, make the most of the morning or evening hours.
When making a plan for each day of preparation, it is necessary to clearly define what exactly will be studied today. Not in general: "I will work out a little", but which sections and topics.
Start with the hardest part, the section you know the worst. But if you find it difficult to "swing", you can start with the material that is most interesting and enjoyable to you. Perhaps you will gradually get into a working rhythm, and things will go.
Alternate between classes and rest, say 40 minutes of study, then 10 minutes break. At this time, you can wash the dishes, water the flowers, do exercises, take a shower.
You don't have to strive to read and memorize the entire textbook. It is useful to structure the material by drawing up plans, diagrams, and preferably on paper. Plans are also useful because they are easy to use with a short review of the material.
Train with a stopwatch in your hands, time the test execution time (on the tasks in part A, on average, it takes 2 minutes per task).
When preparing for exams, never think that you will not cope with the task, but, on the contrary, mentally paint yourself a picture of triumph.
Leave one day before the exam to repeat all the answer plans, once again dwell on the most difficult questions.
On the eve of the exam.
Many believe that in order to fully prepare for the exam, only one, the last night before it, is not enough. It is not right. You are already tired, and you do not need to overwork yourself. On the contrary, in the evening, stop preparing, take a shower, take a walk. Sleep as well as possible in order to get up refreshed, with a feeling of your health, strength, "fighting" attitude. After all, the exam is a kind of struggle in which you need to prove yourself, show your capabilities and abilities.
You must come to the point of departure to the place of the exam, do not be late. You need to have a pass, a passport (not a birth certificate!) And several (in reserve) gel or capillary pens with black ink.
If it is cold at school, do not forget to dress warmly, because you will be sitting on the exam for several hours.
During testing.
At the beginning of the test, you will be told the necessary information (how to fill out the form, what letters to write, how to code the school number, etc.). Pay attention!!! The correctness of your answers depends on how you carefully remember all these rules!
Answer form (registration area, answers themselves, etc.) you fill out only in block letters! Pay attention to how some letters are written, for example, the letter "a". Some of the information is recorded in coded form, which you will be told before testing.
/ Corrections in the answer sheet are highly undesirable. If, nevertheless, corrections are inevitable, then remember that they can be made only in tasks of type A, using the reserve fields with the heading "Cancellation of erroneous marks". Corrections are made only according to the instructions of the organizers. The number of corrections allowed is no more than six.
In the procedure for filling out the forms, some changes are possible, which you will be sure to inform about.
Upon receipt of the test results, you have the right to familiarize yourself with the tested work and, if you do not agree with the assessment, you can file an appeal (within 3 days after the announcement of the result) to the conflict commission.
Here are some general recipes for more successful testing tactics.
Concentrate! After completing the preliminary part of the testing (filling out the forms), when you have clarified all the incomprehensible moments for yourself, try to concentrate and forget about others. For you, only the text of the assignments and the hours regulating the time of the test should exist.
Hurry slowly! Time constraints should not affect the quality of your responses. Before entering the answer, re-read the question twice and make sure that you understand correctly what is required of you.
Start easy! Start answering those questions that you have no doubt in knowing, without stopping at those that can cause long deliberations. Then you will calm down, your head will begin to work more clearly and clearly, and you will enter a working rhythm. You will sort of free yourself from nervousness, and then all your energy will be directed to more difficult questions.
Let it go! We must learn to skip difficult or incomprehensible tasks. Remember: there are always questions in the text that you will surely cope with. It’s just stupid to miss points just because you didn’t reach “your” tasks, but got stuck on those that cause you difficulties.
Read the assignment to the end! Haste should not lead to the fact that you try to understand the conditions of the assignment "by the first words" and finish building the ending in your own imagination. This is a surefire way to make annoying mistakes in the easiest matters.
Think only of the current assignment! When you see a new assignment, forget everything that was in the previous one. As a rule, tasks in tests are not related to each other, so the knowledge that you applied in one (already, let's say, solved by you), as a rule, does not help, but only interferes with concentrating and correctly solving a new task. This advice gives you another invaluable psychological effect - forget about the failure in the last task (if it turned out to be too tough for you). Just think that each new task is a chance to score points.
Exclude! Many tasks can be solved faster if you do not immediately look for the correct answer, but consistently exclude those that are clearly not suitable. The elimination method allows you to concentrate your attention on just one or two options in the end, and not on all five or seven (which is much more difficult).
Plan two laps! Calculate the time so that in two-thirds of the allotted time, go through all the easy tasks ("first circle"). Then you will have time to gain maximum points on those tasks, and then calmly return and think about the difficult ones that you had to skip at first ("second round").
Check it out! Leave time to check your work, at least to have time to skim your eyes and notice obvious mistakes.
Guess! If you are not sure about the choice of the answer, but intuitively you can prefer some answer to others, then you should trust your intuition! In this case, choose the option that, in your opinion, has a high probability.
Do not worry! Strive to complete all tasks, but remember that in practice this is unrealistic. Keep in mind that the test tasks are designed for the maximum level of difficulty, and the number of tasks you have solved may well be sufficient for a good grade.
Psychological lesson with elements of the training "Formula of success in the preparation and delivery of the State Examination and Examination"
goal: familiarization with the strategy and tactics of behavior during the period of preparation and passing the State Examination and the Unified State Exam.
Tasks:
1.to teach the skills of self-regulation and self-control based on internal reserves;
2. to increase self-confidence, in their abilities, resistance to stress;
3. develop the ability to self-knowledge and reflection on one's own state and behavior;
4. develop mental cognitive processes (memory, attention, imagination, speech);
5. Develop feelings of empathy, attention to yourself and trust in others.
How to work: mini-lecture, conversation, relaxation exercises.
Forms of work:individual and frontal work.
Funds:2 balls of different colors, scales with a load, blanks for asterisks, pens, memos, music audio recordings mp3,.
Course of the lesson
Psychologist:
We have been taking exams all our adult lives. This applies not only to exams at school, university or when applying for a job. Moreover, in last years exams at school have become quite commonplace, often they are even held in primary grades, and end with the epic of graduation and entrance examinations... And now, new forms of final certification of graduates have appeared, in the form of the GIA and the Unified State Exam ... (Slide 1)
Exercise 1.
Continue the statement “For me the GIA and USE is ...”, “For my students, the GIA and USE is…” (analyzing the results, the psychologist fixes attention on the general difficulties of teachers and students - fatigue, lack of time, overload ...). (Slide 2)
Exercise 2.
The psychologist offers 2 balls of different colors, which are passed in a circle from different sides. The one who received 1 ball continues the phrase: “I like the conduct of the State Examination and the Unified State Exam ...”, the recipient of the 2 ball - “In the conduct of the State Examination and Unified State Exam, it makes me sad ...” The psychologist at this time fixes the weight on the scales, i.e. positive and negative responses and draws the participants' attention to the “inevitability” of negative factors in professional activity teachers and the need to preserve the physical and psychological health of a professional teacher. (Slide 3)
Psychologist:
- The readiness of teachers and graduates to pass the State Examination and the Unified State Exam is understood by us as a complex of acquired knowledge, skills, abilities, qualities that allow them to successfully perform certain activities. In readiness for passing the exam in the form of the GIA and USE, the following components can be distinguished: (Slide 4)
- information readiness (awareness of the rules of conduct during the exam, awareness of the rules for filling out forms, etc.);
- subject readiness or substantive (readiness for a certain subject, the ability to solve test tasks);
- psychological readiness (state of readiness - "mood", an internal attitude towards a certain behavior, focus on appropriate actions, actualization and adaptation of the personality's capabilities for successful actions in the situation of passing the exam).
Exercise "Tree of Life".(Slide 5)
Psychologist:
The leaves of this tree are the days of a person's life. Each leaf will be fresh and green, if the crown is maintained, equivalent branches will grow in return: i can, I want, I must.
These branches are supported by the trunk Healthy lifestyle, nourished by the roots that form the basis of a healthy lifestyle (these are: physical activity, rejection of bad habits, proper balanced nutrition, positive emotions, etc.). Let's close our eyes and imagine our tree of life ... Ask yourself questions mentally: What can I? ... What I want ... What should I? ...
Let's try to plant our tree of life today! Let's start feeding its roots with useful recommendations that will be useful to both students and teachers.
Mini - lecture "Formula for success": (Slide 6)
Any exams are stressful. They demand from a person the mobilization of all forces, and not only intellectual ones. It is hardly worth expecting to pass this difficult test, jokingly. The question is different: how to make sure that the costs of labor, time and nerves are used with maximum efficiency and ultimately lead to the achievement of the goal. A few tips for educators and students to help determine their own formula for success .
Fitness training.
Of course, exams are primarily a test of intelligence and knowledge. But in order to survive the exam marathon to the end, first of all, you need good physical shape. This means that you need to build your regime in such a way as to spend energy sparingly, otherwise they may not be enough to the finish line.
The first and necessary condition is to get enough sleep. (Slide 7) It is believed that for a good rest, a person needs at least 8 hours of sleep per day. However, this indicator is individual for each person. Undoubtedly, it is not only the “quantity of sleep” that matters, but also its quality. Here's what the experts advise: (Slide 8)
In order to not be a burden to prepare for the exam, you need to know what time of day you work best. You, of course, have heard that there are "owls" and "larks" among people. Owls are most active from 7 pm to midnight. "Larks" - early in the morning - from 6 to 9 o'clock and in the middle of the day. By observing yourself, you can find out who you are "owl" or "lark". Try to notice what time of day you are most active. Choose the right time for self-study or exam preparation!
Our sleep is divided into phases of about 1.5 hours. A feeling of "brokenness" often occurs when waking up in the middle of a phrase. Therefore, it is necessary that the time allotted for sleep should be a multiple of 1.5 hours. In other words, it is better to sleep for 7.5 hours than 8 or even 8.5. As a last resort, you can limit yourself to 6 hours of sleep (1.5 x 4), but, of course, as an exception. You won't last long on this mode.
The most “quality” sleep is before midnight. It is no coincidence that "larks", that is, people who are accustomed to going to bed early and getting up early, in principle need less hours to sleep than "owls" - those who like to stay up late and get up in the morning with great difficulty. The following can be considered close to the ideal scheme: hang-up at 22:30, rise - 6:00. The day will seem "long" and how much you can do for it.
High pillows should be avoided. The processes of blood circulation in the brain proceed better if the head lies on a low, almost flat pillow, therefore, the body recuperates faster and more efficiently. If there is very little time left for sleep, but you still need to sleep, you can try to lie down without a pillow at all.
The room where the student sleeps should be cool and well ventilated. It is very useful - not only during exams and other extreme situations - the habit of sleeping with an open window in any weather. If it's very cold outside, it's best to take an extra blanket. But the air in the room must be fresh.
Don't forget about the evening shower, which should be neither too hot nor too cold. Warm water washes away not only daytime dirt - it takes away fatigue and tension, helps to relax.
In no case should you eat too much at night, much less drink strong tea or coffee. The best drink before going to bed is a weak decoction of chamomile or mint (it is sold in the form of tea bags, which can only be brewed with boiling water). You can add 1 teaspoon of honey to the broth, unless, of course, you are allergic to it.
Exercise “Rain in the Jungle”. (Slide 9)
Psychologist: “Let's stand in a tight circle one after another. Imagine that you are in the jungle. The weather was excellent at first, the sun was shining, it was very hot and stuffy. But then a light breeze blew. Touch the back of the person in front and make light movements with your hands. The wind increases (pressure on the back increases). Hurricane started (strong circular motion). Then came a light rain (light tapping on the partner's back). But the downpour began (moving the fingers of the palm up and down). Hail (strong tapping movements with all fingers). The downpour began again, light rain began to pound, a hurricane swept through, a strong wind blew, then it became weak, and everything in nature calmed down. The sun came out again. Now turn around 180 degrees and continue playing. ”
After the end of the exercise, discussion: How do you feel after this massage? Was it pleasant or not to perform certain actions?
Continuation of the mini-lecture “Formula for Success” ...
Balanced diet. (Slide 10)
In principle, no special diet is required during the exam session. You need what you are used to and what you like. Still, a few simple tips are recommended:
1. The basis of a healthy diet for an “intellectual” is proteins and vitamins. Therefore, the diet should have enough dishes from meat and poultry, fish, eggs and cottage cheese. It is better to replace “heavy” side dishes of potatoes, rice or pasta with fresh salads from all kinds of vegetables: cabbage, tomatoes, cucumbers, bell peppers. Among vegetables, cabbage and peppers are the “champions” in vitamin C, which is often called “health vitamins”. Instead of too spicy seasonings and fatty mayonnaise, you need to use vegetable oil in half with lemon juice - this is both tasty and healthy. And do not forget about fruits - fortunately in the “hot” exam season, which falls on the summer months, there is no shortage of fresh fruits and berries.
2. Many people like canned fruit juices, but ... unfortunately, they cannot be considered a complete food product, because they are made from powder and water. Freshly squeezed juices are another matter. This is a real storehouse of vitamins and valuable minerals. It is necessary to use not only fruits (apples and oranges) for making juices, but also vegetables - carrots, cabbage, beets.
3. You need to eat regularly. Skipping lunch hour because they do not want to tear themselves away from their textbooks, students run the risk of bringing themselves to a state of "wolf hunger." Then it will be difficult to refrain from overeating, the result of which will be drowsiness. It is better to eat a little, but on time.
4. Among the natural products that stimulate the brain and stimulate intellectual activity, nutritionists call:
Raw grated carrots with vegetable oil, which improves memory;
Cabbage, which relieves stress;
Vitamin C (lemon, orange) - refreshes thoughts and facilitates the perception of information;
Chocolate - nourishes brain cells;
Pineapple juice;
Avocado (half a fruit daily);
Shrimp (100 g per day) to help focus
Nuts (100-200 g per day, morning and evening) have a beneficial effect on brain function and strengthen nervous system.
5. From reception drugs (stimulants, antidepressants) it is better to abstain - their effect on the body is not always predictable and is often fraught with side effects. So, in some cases, instead of a surge of energy, they lead to drowsiness and loss of strength. An exception can be made for vitamins such as "Undevit" and the drug "Glycine", which are considered harmless.
Meditative and relaxation exercise - “Temple of Silence”.(Slide 11)
Psychologist: Imagine yourself walking on one of the streets of a crowded and noisy city ... Feel your feet stepping on the pavement ... Pay attention to other passers-by, their expressions, figures ... Perhaps some of them look alarmed, others are calm. .. or joyful ... Pay attention to the sounds you hear ... Pay attention to the shop windows ... What do you see in them? .. There are a lot of passers-by rushing somewhere ... Maybe you will see a familiar face in the crowd. You can come up and greet this person. Or maybe you will pass by ... Stop and think how you feel on this noisy street? .. Now turn the corner and walk along another street ... This is a quieter street. The further you go, the fewer people you meet ... After walking a little more, you will notice a large building, differing in architecture from all others ... You see a large sign on it: "Temple of Silence" ... You understand that this temple -a place where no sound is heard, where not a single word has ever been spoken. You walk up and touch the heavy carved wooden doors. You open them, come in and immediately you find yourself surrounded by complete and deep silence ... Stay in this temple ... in silence ... Spend as much time as you need ... When you want to leave this temple, push the doors and go out into the street. How do you feel now? Remember the road that leads to the “Temple of Silence”. When you want, you can return to it again.
Continuation of the lecture “Formula for Success” ...
What to do if your eyes are tired? (Slide 12)
During preparation for exams, the stress on the eyes increases. If the eyes are tired, it means that the body is tired: it may not have enough strength to complete the examination task. You need to make your eyes rest.
Do any two exercises:
1. look alternately up and down (25 seconds), left and right (15 seconds);
2. write with your eyes your name, patronymic, surname;
3. alternately fix your gaze on a distant object (20 seconds), then on a sheet of paper in front of you (20 seconds);
4. Draw a square with your eyes, a triangle - first clockwise, then in the opposite direction.
Exercise “Float in the Ocean”.(Slide 13)
“This exercise is used when you feel some kind of tension or when you need to control yourself, and you are afraid that you will lose control of yourself (sounds of the sea).
Imagine that you are a small float in a huge ocean ... You have no goal, compass, map, rudder, oars ... You move wherever the wind and ocean waves take you ... the surface ... Try to feel these shocks and diving ... Feel the movement of the wave ... the warmth of the sun ... raindrops ... the pillow of the sea under you, supporting you ... What other sensations do you have when you imagine yourself as a small float in a big ocean? ”.
Exercise “Full Breathing”.(Musical audio recording mp3)
“Get into a comfortable position, straighten your back. Close your eyes. Concentrate on your breathing. Air fills your abdomen first, then your chest and lungs. Take a full breath, then several light, calm exhalations.
Now take another breath calmly, without special effort.
Pay attention to which parts of the body are in contact with the chair, the floor. In those parts of the body where the surface supports you, try to feel this support a little more. Imagine that a chair (floor, bed) is being lifted to support you. Relax those muscles with which you support yourself.
Pulse has become less (lower!) "
Exercise “Find your star”. (Slide 15)
Psychologist: “Sit back and close your eyes. Take three deep breaths in and out ... (soft music sounds).
Now imagine the starry sky. The stars are big and small, bright and dim. For some it is one or more stars, for others there is an infinite number of bright luminous points, now receding, now approaching at arm's length.
Look closely at these stars and choose the most beautiful star. Maybe it is similar to your childhood dream, or maybe it reminded you of the minutes of happiness, joy, luck, inspiration?
Admire your star again and try to reach for it. Try your best! And you will definitely get your star. Remove it from the sky and place it carefully in front of you, take a closer look and try to remember how it looks, what kind of light it emits. Now run your palms along your knees, down to your feet, and stretch yourself sweetly, open your eyes. "
The psychologist at this time lays out in front of the guys a lot of pre-prepared multi-colored "stars". “ Take the star that most resembles yours. On one side of the "star" write what you would like to achieve in the near future, and on the other, write the name of your "star". Attach it to our starry sky.
And now the stars will shine for us every training session, radiating goodness, friendship, mutual assistance, support. And at the last lesson you will take them with you, they will lead you to your cherished goal and will accompany you all on exams and further in life. "
Exercise "Who will praise himself best, or a memo for a rainy day."
Psychologist:each of the people has bouts of blues, "sour" mood, when it seems that you are worthless in this life, nothing works out for you. At such moments, all their own achievements, victories, abilities, joyful events are somehow forgotten. But each of us has something to be proud of. IN psychological counseling there is such a technique. The psychologist, together with the person who applied to him, draws up a memo in which the merits, achievements, and abilities of this person are entered. During bouts of bad mood, reading the memo gives you vivacity and allows you to evaluate yourself more adequately. Let's do similar work... If you want, you can read your memo to us later. The completed memos will remain with you.
A large table is drawn on the board, shown on the forms.
REMINDER FORM “My the best qualities”
My besttraits
My abilities
and talents
My
progress
Instruction: “My best features” - In this column, write down the traits or characteristics of your character that you like about yourself and make up your strong side.
“My abilities and talents” - here write down the abilities and talents in any area that you can be proud of. “My achievements” - this column records achievements in any area. After everyone has written something down on their forms, a discussion takes place: How did this exercise mean to you? What have you taken note of and will use?
Psychologist:
So, today we got acquainted with the strategy and tactics of behavior during the period of preparation and passing the State Examination and the Unified State Exam. At the very beginning of the lesson, we talked about the tree of life. When preparing and passing the GIA and USE, do not forget its equivalent branches: i can, I want, I must. Feed on his roots with the helpful recommendations you received today !!!
(Relaxation video)
Anxiety is a child of evolution
Anxiety is a sensation that is familiar to absolutely everyone. Anxiety is based on the instinct of self-preservation, which we inherited from our distant ancestors and which manifests itself in the form of a defensive reaction "Run or fight". In other words, anxiety does not arise from scratch, but has an evolutionary basis. If at a time when a person was constantly threatened with danger in the form of an attack by a saber-toothed tiger or an invasion of a hostile tribe, anxiety really helped to survive, then today we live in the safest time in human history. But our instincts continue to operate at a prehistoric level, creating many problems. Therefore, it is important to understand that anxiety is not your personal flaw, but an evolutionary mechanism that is no longer relevant in modern conditions. Anxiety impulses, once necessary for survival, have now lost their expediency, turning into neurotic manifestations that significantly limit the life of anxious people.