Как снять стресс перед экзаменом

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Журнал Science опубликовал довольно любопытную статью о пользе письменного изложения тревог накануне серьезных событий, например сдачи экзаменов. Студентам достаточно описать свое волнение на бумаге, чтобы освободиться от негативного влияния стрессовой ситуации и продемонстрировать то, на что они действительно способны. Авторы статьи убеждены, что таким образом юноши и девушки смогут избежать знакомого многим эффекта «зацикливания» мыслей. Это значит, что они быстро сосредоточатся на вопросах теста и выученном материале, а не на посторонних вещах.

По мнению ведущего автора публикации, профессора Шан Бейлок (Sian Beilock), именно эмоциональная нагрузка, осознание серьезности момента мешают большинству людей продемонстрировать все свои способности и показать себя с лучшей стороны. Хотя до этого они могут долго готовиться к выступлению на сцене, футбольному матчу или защите диплома, настраиваться и верить в положительный исход.

Многие исследователи уже давно пришли к выводу, что если изложить на листе бумаги все то, что тревожит, заставляет страдать, можно почувствовать себя намного лучше. Это хороший способ борьбы с депрессией, он позволяет справиться как с физическими, так и с моральными атаками, направленными на конкретного человека. Новое исследование Бейлок посвятила вопросу: способен ли этот метод помочь студентам справиться с волнением на экзамене?

Шан и ее коллега попросили поучаствовать в эксперименте 20 студентов. Они должны были решить два небольших теста по математике. Первый тест они выполняли как обычно, без каких-либо дополнительных условий. Перед началом же проведения второго теста ученые сказали, что результаты повлияют на сумму вознаграждения, а сам процесс выполнения заданий снимут на камеру и потом покажут преподавателям.

Первой группе студентов дали возможность в течение 10 минут написать на бумаге обо всех сомнениях, страхах и тревогах, которые касались сдачи теста, в то время как вторая группа просто ждала, когда начнут раздавать вопросы.

Как думаете, кто лучше справился с заданием? Глядя на полученные данные, с уверенность можно сказать, что студенты из первой группы. Они сделали второй тест даже на 5 % лучше, чем первый, в другой же группе (тихонько сидевшей на скамейках и ожидающей неминуемой участи) общий результат выполнения второго задания снизился аж на 12 %.

Наверняка вам стало интересно, что будет, если предложить написать что-то на отвлеченную тему, а не честно признаться в страхе и неуверенности. Ученые проверили и это. К сожалению, положительного эффекта такой метод не принес.

Шан Бейлок подытожила полученные в ходе проведения экспериментов результаты: «Изложение в письменном виде своих сомнений и опасений до начала экзамена действительно помогло молодым людям собраться с мыслями и освободиться от лишних переживаний». Подчеркнем, что такое полезное упражнение отнимет всего лишь 10 минут.

Подтверждением положительного эффекта от этой довольно легкой процедуры являются и эксперименты, которые проводились в школе среди девятиклассников. Учеников перед экзаменом специально тестировали психологи, чтобы узнать, насколько они расположены к тревожности и беспокойству, связанным с подобного рода событиями. После же (за 15 минут до начала экзамена) попросили описать все свои эмоции и переживания на листочке бумаги.

Показатели каждого ученика сравнивались, исходя из его успеваемости по данному предмету на протяжении года и личных психоэмоциональных характеристик. В итоге ученые убедились, что небольшое письменное упражнение на самом деле помогает раскрепоститься и сбросить эмоциональное напряжение. Естественно, это положительно влияет на оценки и общее состояние человека.

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