Daughter before the exam: how a teenager can stop being afraid of the exam
Every adult, hand on heart, will call school exams one of the main nightmares of his life. Epochs and names of tests change, but the fear of failure and results remains. Whether it is possible to reduce anxiety before the OGE and the Unified State Exam, how parents can restrain "righteous" anger if a teenager does not meet expectations, and which products will help distinguish themselves in exams — in the Izvestia material.
Healthy C's or neurotic with A's
Anxiety before exams is a normal reaction to a significant event, Olga Umanova, a clinical psychologist at the Be Healthy — Nakhabino Harmony and Health Center, notes in an interview with Izvestia. The task of adults is not to eliminate it completely (this is impossible), but to help a teenager learn to live with it, regulate it and use it as energy for action. And then be there, regardless of the result.
During the exam period, the expert strongly advises maintaining the child's daily routine. If a graduate shares his feelings with his parents, then it is necessary to listen to him without instant assessments and advice.
— Help to plan, rather than control every step. Say, "I believe in you." Let me rest without feeling guilty," Umanova continues. — You can not put pressure on a teenager, intimidate him with the consequences, compare him with other children, do tasks for him, turn rest into a reward only for success. You shouldn't keep saying, "You have to!"
In any case, the child's well-being is more important than grades, the clinical psychologist emphasizes. Success in parenting, in her opinion, is when a child is healthy, whole and alive, even with poor exam scores.
"But a neurotic with a gold medal and a lifelong anxiety disorder is a failure," she says.
If life has turned into a nightmare while waiting for the OGE or the Unified State Exam, then self-regulation techniques can be used.
— In moments of excitement, the so-called anchor of calm helps. You can choose a scent (mom's perfume, some kind of cream or mint essential oil) and smell it only when the teenager is at home, calm and peaceful. You can take a handkerchief with this scent with you to the exam — olfactory memory is the oldest and strongest. She instantly tricks the brain, returning it to the state of "I'm at home," Umanova recommends.
A clinical psychologist also advises breathing practices that will help you cope with stress.:
— 4-7-8 technique: inhale for four counts, hold for seven, exhale slowly for eight. Repeat 3-5 times. This activates the parasympathetic nervous system and reduces the physiological symptoms of anxiety.;
— "5-4-3-2-1" technique (grounding): to name five objects that you see, four that you can touch, three sounds, two smells, one taste. It helps to return from a state of panic to reality.
At the same time, it is important to look at the situation with different eyes and change the attitude towards it. Instead of "I'm going to fail," you have to think, "I'm prepared, I'm going to do my best."
— Remind yourself that an exam is a stage, not a verdict, and a person's value is not measured by points, — Umanova comments. — Start with easy tasks.: it gives you a sense of success and reduces anxiety. Break the material into "portions" for 25-30 minutes, alternating with a short rest.
It is also necessary to monitor the daily routine. Regular night rest (seven to nine hours) and physical activity are important, the Izvestia interlocutor draws attention to. 20-30 minutes of walking or light exercise a day reduces the level of cortisol (stress hormone) and increases concentration.
What foods help you get smarter
Nutrition in a difficult period should be adequate. Some types of healthy foods have a particularly beneficial effect on the brain, strengthen stress tolerance and enhance immunity, says Anastasia Lebedeva, Candidate of Medical Sciences, Associate Professor of the Department of Dietetics at Rosbiotech University. In particular, sardines, cod liver and pollock are allies in maintaining the health of the brain and nervous system. Their unique composition can significantly improve memory, speed of thinking and resistance to stress.
— Sardines contain a lot of Omega-3 fatty acids, and they play a key role in the renewal of nerve cell membranes, — says the specialist. — In six to eight weeks of regular use, these substances are able to almost completely restore the structure of the membranes of neurons. As a result, the transmission of nerve impulses becomes faster and more accurate, which directly affects the speed of thinking, concentration, and learning ability.
Cod liver is a natural concentrate of not only Omega-3, but also vitamin D, which gradually accumulates in the blood, maintaining the optimal level necessary for neuroplasticity — the brain's ability to form new connections, the expert notes. This improves long-term memory and the ability to retain information.
— Pollock is rich in iodine and selenium. This balance of trace elements is important for the normal functioning of the thyroid gland, which regulates metabolism and affects the emotional state, the nutritionist continues. — Sufficient intake of iodine and selenium helps to reduce the level of the stress hormone cortisol, helps to stay calm, improves concentration and reduces anxiety.
Lebedeva advises to include green leafy vegetables in the diet, as well as berries, bananas, apples, kiwis, citrus fruits, eggplant, pumpkin and broccoli. Such products help to improve concentration, increase brain activity and strengthen blood vessels. They help maintain a good blood supply to the brain and a high rate of nerve signal transmission due to their rich composition of vitamins, minerals and antioxidants.
Spinach, lettuce, parsley, and dill are rich in folic acid, B vitamins, magnesium, and antioxidants. These substances are involved in the synthesis of neurotransmitters, support the metabolism in nerve cells and protect them from damage, — says the interlocutor of the editorial office.
Fresh fruits should be on the graduate's table. Bananas are a source of potassium and vitamin B6. Potassium is essential for the normal functioning of the nervous system and the transmission of nerve impulses, and B6 is involved in the synthesis of serotonin and dopamine, key neurotransmitters, the nutritionist emphasizes. Apples and kiwis contain vitamin C, which strengthens blood vessels, fiber, and antioxidants that protect the brain from oxidative stress.
The expert considers walnuts to be one of the most useful foods for the brain, which contain a lot of Omega-3 fatty acids. Their regular use helps to improve memory, speed of information perception and general cognitive function. Lebedeva attributes this to its unique biochemical composition.
—Walnuts are rich in magnesium," the nutritionist continues. — This mineral plays an important role in the functioning of the nervous system, participates in the regulation of the activity of NMDA receptors, which are necessary for the formation of memory and synaptic plasticity (the ability of the brain to change under the influence of experience).
Walnuts also contain melatonin, a hormone that regulates sleep and wake cycles. High-quality and deep sleep is a fundamental condition for the processes of memory consolidation, that is, the transfer of information from short-term to long-term, the doctor emphasizes.
What can I drink before the exam
Sugary soda gradually worsens memory and reduces concentration, Anastasia Lebedeva notes. The problem is based on the so-called "sugar shock".
— The brain, being the main consumer of glucose, needs its stable supply in order to work effectively, — explains the expert. — A can of soda containing up to 10-12 teaspoons of sugar causes a sharp spike in glucose in the blood. In response, the pancreas releases a huge dose of insulin to cope with this "sugar tsunami." Glucose levels are falling as rapidly as they have risen. A short—term surge of strength is inevitably followed by a "sugar crash" - a state of apathy, lethargy, irritability and complete inability to concentrate.
Such "swings" wear out the sugar regulation system, leading to the development of insulin resistance. Over time, brain cells lose sensitivity to insulin, which is crucial for learning and memory processes.
— The "invigorating" composition of energy drinks plays a negative role. High doses of caffeine and taurine only create the illusion of cheerfulness by blocking fatigue signals," explains the nutritionist. — In fact, they do not give the nervous system the necessary rest and recovery. When the effect of stimulants ends, the body's resources are depleted, which leads to sleep disorders.
According to the expert, excess sugar and chemical additives provoke chronic inflammation in the body. This leads to damage to the inner lining of the vessels — the endothelium. Blood vessels, including those feeding the brain, lose their elasticity and become rigid. As a result, the blood supply deteriorates, and the main thinking organ begins to experience a lack of oxygen and nutrients, which directly leads to a decrease in the speed of thinking and a weakening of memory.
Finally, sugar in combination with orthophosphoric acid helps to flush out substances vital for the nervous system from the body — magnesium and B vitamins. Their deficiency quickly affects the state of memory, attention, and general resistance to stress.
— Energy drinks and sugary soda give a short-term illusion of energy, but in return they lead to sugar spikes, nervous system exhaustion, vascular inflammation and impaired brain nutrition. As a result, memory becomes "leaky," and the ability to learn and concentrate plummets, warns Lebedeva.
But green tea promotes both relaxation and concentration at the same time. The unique effect is due to the harmonious combination of two key substances with opposite but complementary effects. The amino acid L-theanine is the key to relaxation without drowsiness, which directly affects brain activity. And caffeine is moderately invigorating, since it is much less than in coffee.
- L-theanine stimulates the production of alpha waves in the brain: this state is typical for a person at the moment of calm wakefulness, meditation or creative inspiration. This is the "relaxed attention" — you are calm, but fully concentrated," says the doctor. — It also increases the levels of gamma-aminobutyric acid, dopamine and serotonin. These substances regulate mood, reduce anxiety, and create a sense of well-being without causing drowsiness.
The caffeine in green tea is associated with tannins (tannins), which slows down its absorption into the blood. Therefore, its effect is softer and longer and does not cause sudden energy surges followed by a decrease and a feeling of fatigue.
According to the nutritionist, you can also drink pomegranate juice, which improves blood supply to the brain due to its complex effect on the vascular system, which is very useful during periods of mental stress. This effect is based on a combination of powerful antioxidant, anti-inflammatory and vasodilating properties. Juice increases blood flow, so that the brain gets more "fuel" for work. Against the background of a good blood supply, concentration and speed of thinking increase, and memory is strengthened.
What to do if a teenager has passed the exam badly
What should I do if the exam result still did not meet expectations? From Olga Umanova's point of view, the indignation and anger of adults in this case is caused primarily by shame for their parental inadequacy. But you can't bring your anger down on a defeated teenager. For example, the STOP technique helps to avoid instant reactions and unnecessary phrases like "I told you so" and "We spent so much money on you", which allows you to recover in three seconds.
— Did you feel a surge of anger? Silently squeeze your left hand tightly into a fist. This movement activates the right hemisphere, which is responsible for emotions, which will distract the "explosion". Tell yourself mentally: "This is his (her) result, not mine. I am a support, not a judge," advises the clinical psychologist.
The expert recommends not to comfort, but to share the pain with words.: "I can see how bad you feel right now. Let's just keep quiet until we're hungry. You have the right to be upset. It is ok. I make mistakes sometimes too."
— Take a break, say, "I need 10 minutes to calm down, and then we'll talk." Shift the focus from the result to the effort. Instead of: "Why didn't you pass?", say: "I saw how hard you tried. Let's figure out what can be done next." Praise for the process, not just the outcome: "You've been practicing regularly, and that's an achievement," the specialist suggests.
The child should feel that the love and acceptance from the parents are unconditional and do not depend on the scores, the Izvestia interlocutor emphasizes. You need to forget phrases like "All your friends got in, but you..." or "Now you're not going anywhere." They only increase feelings of guilt and helplessness. The important words are "I'm with you, no matter what happens." Or: "This result does not determine your personality and your future."
According to the psychologist, humor, stories from your life, and metaphors also help to relieve anxiety. Examples can be given of how, after failures, people still succeed.
— Make a plan B together: retake, college, one year break, online courses, work. When the brain sees options, anxiety decreases. Think about the fact that life is not a single ski jump, but a long ladder. One step can be uncomfortable, slippery, and there is a risk of stumbling. But this does not mean that the entire staircase collapsed. You can rest, lean on the railing (support of loved ones) and move on," says Umanova.
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