【心理科普】中高考学子心理减压小妙招：击退焦虑，从容赴考
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.jiuquhe.com/static/publish/css/style.css?v=20240712" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=20240712"><!-- 付费贴--> <div class="preview_article "> <!----> <section style="font-size: 16px; font-family: Optima-Regular,PingFangTC-Light,微软雅黑;"><section><section style="margin: 10px auto; display: flex; justify-content: flex-start;"><section style="display: flex; align-items: flex-end;"><section style="flex-shrink: 0;"><section style="width: 35px;"><img style="width: 100%; display: block; vertical-align: baseline;" src="https://pic.app.jiuquhe.com/FoaIxR9eUIFxoYagUa9FQN-0zgxM" /></section></section><section style="display: flex;"><section><section style="color: #333333; text-align: center; padding-right: 12px; padding-left: 12px;"><strong style="text-align: justify; caret-color: red;">击退焦虑，从容赴考</strong></section><section style="width: 100%; height: 3px; background-color: #ffd76b;"></section></section><section style="flex-shrink: 0;"><section style="width: 20px;"></section></section></section></section></section></section><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;">亲爱的高考生们，面对即将到来的挑战，你是否感到内心的焦虑如潮水般翻涌？别担心，这份精心整理的考前心理调适小妙招，将成为你驱散阴霾的阳光，助你以轻松自信的姿态迎接高考。</p><section><section style="margin: 10px auto;"><section><section style="display: flex; justify-content: space-between; margin-right: 10px; margin-bottom: -20px; margin-left: 10px;"><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section></section><section style="padding: 30px 15px 15px; background-color: #fff4d8;"><section style="padding: 2px; background-color: #ffffff;"><section style="width: 100%;"><img class="rich_pages wxw-img" style="width: 100%; display: block; vertical-align: baseline;" src="https://pic.app.jiuquhe.com/FtG0vacNz6GSKLK89YRxH0QXymxC" /></section></section></section></section><section style="width: 100%; margin-top: -1px;"></section></section></section><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px;"><strong>（一）肌肉渐进放松法</strong><strong>：</strong><strong>激活身心的舒缓开关</strong></p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;">找一处安静的角落，以舒适的姿势坐下或躺下。将注意力依次聚焦于身体各部位肌肉群，按照 “手部→手臂→肩部→颈部→面部→胸部→腹部→背部→腿部→脚部” 的顺序，先用力收缩肌肉（如握拳、紧绷手臂），保持 3-5 秒后突然放松，感受肌肉从紧绷到松弛的奇妙变化。每组动作重复 3-5 次，让全身肌肉在 “收缩 - 放松” 的循环中释放压力，如同褪去一层沉重的铠甲。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px;"><strong>（二）蝴蝶拍安抚法</strong></p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;">双臂在胸前自然交叉，双手轻放于两侧肩膀，仿佛给自己一个温暖的拥抱。然后双手轮流轻拍上臂，节奏如春雨滴落般缓慢（每秒 1 次），力度以皮肤微微震动、内心感到舒适为宜。每左右各拍 1 次为一轮，完成 4-6 轮为一组。想象自己正被温柔的力量守护，如同回到儿时母亲的怀抱，焦虑感会在这有节奏的轻拍中逐渐消散。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px;"><strong>（</strong><strong>三</strong><strong>）自我暗示赋能法</strong></p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;">当焦虑如乌云般笼罩时，不妨用坚定的自我对话打破思维僵局。让积极的信念如同种子般在心底生根发芽。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px;"><strong>（</strong><strong>四</strong><strong>）焦点转移减压法</strong></p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"><strong>感官转移</strong>：听一首轻快的轻音乐（如久石让的《菊次郎的夏天》），让旋律带走焦虑；吃一块喜欢的水果糖，用甜蜜的滋味唤醒味蕾；闻一闻薄荷精油的清香，让清凉感穿透身心。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"><strong>行动转移</strong>：到户外快走 10 分钟，感受微风拂过脸庞的触感；动手画一幅简笔画，用色彩宣泄情绪；和家人朋友聊一个轻松的话题，让笑声冲淡紧张氛围。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"><strong>想象转移</strong>：闭上眼睛，想象自己置身于最向往的场景中 —— 也许是海边听浪，也许是山顶观云，让思绪在美好的画面中自由驰骋，待睁开眼时，你会发现内心已平静许多。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px;"><span style="color: #e62727;"><strong>考前温馨提示</strong></span></p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"><strong>规律作息</strong>：考前一周逐渐调整作息，尽量与考试当天的时间安排同步，让身体形成稳定的生物钟。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"><strong>合理饮食</strong>：避免过度摄入油腻、辛辣食物，多吃富含蛋白质和维生素的食物（如鸡蛋、蔬菜、水果），为大脑提供充足能量。</p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p><section><section style="margin: 10px auto;"><section><section style="display: flex; justify-content: space-between; margin-right: 10px; margin-bottom: -20px; margin-left: 10px;"><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section><section style="width: 20px;"></section></section><section style="padding: 30px 15px 15px; background-color: #fff4d8;"><section style="padding: 2px; background-color: #ffffff;"><section style="width: 100%;"><img class="rich_pages wxw-img" style="width: 100%; display: block; vertical-align: baseline;" src="https://pic.app.jiuquhe.com/FoJo4YG5b4jPKrB1C7ZF_Rj0_yin" /></section></section></section></section><section style="width: 100%; margin-top: -1px;"></section></section></section><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px;"> </p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px;"><span style="color: #e62727;">无论结果如何，你认真备考的模样，早已是青春最耀眼的光芒！</span></p><p style="text-align: justify; margin: 4px 10px; line-height: 1.75em; color: #333333; text-shadow: none; letter-spacing: 1.5px; font-size: 14px;"> </p></section><section style="margin-bottom: 0px; white-space: normal; -webkit-tap-highlight-color: transparent; outline: 0px; font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.544px; font-size: 16px; background-color: #ffffff; visibility: visible;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section style="padding: 10px; -webkit-tap-highlight-color: transparent; outline: 0px;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px; background-image: url('https://pic.app.jiuquhe.com/FhrRNxcTwELYiR533AuzNWvMGtJm'); background-repeat: repeat-x; background-attachment: initial; background-origin: initial; background-clip: initial; background-size: 100%; background-position: right top; transform: rotate(0deg);"><img class="rich_pages wxw-img" style="vertical-align: inherit; -webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.578px; font-size: var(--articleFontsize); opacity: 0; width: 578px !important; visibility: visible !important;" src="https://pic.app.jiuquhe.com/FjiWJpRtpkCHfRXn1ODsnRQ2ntfx" alt="图片" /></section></section></section></section><section style="margin-bottom: 0px; letter-spacing: 0.578px; white-space: normal; -webkit-tap-highlight-color: transparent; outline: 0px; font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; font-size: 16px; background-color: #ffffff;"><section style="margin-top: -15px; padding: 1.5em 1em 1em; -webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.578px; box-shadow: #f7bac3 0px 2px 5px; background: #fefefe; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px; border-left: 2px solid #d81e06;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section style="padding-top: 1em; -webkit-tap-highlight-color: transparent; outline: 0px; display: flex; justify-content: flex-start; align-items: flex-start;"><section style="margin-top: 6px; margin-left: -10px; -webkit-tap-highlight-color: transparent; outline: 0px; width: 25px;"><img class="rich_pages wxw-img" style="vertical-align: inherit; -webkit-tap-highlight-color: transparent; outline: 0px; display: block; width: 25px !important; visibility: visible !important;" src="https://pic.app.jiuquhe.com/FhvTJ2VWy9sPYruWIKgxCMP2sBvj" alt="图片" /></section><section style="margin-left: 20px; -webkit-tap-highlight-color: transparent; outline: 0px; flex: 1 1 0%;"><p style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: center; font-size: 32px; color: #d81e06;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.578px; line-height: 1.59em;">医 院 位 置</strong></p></section></section></section><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section style="padding-top: 1em; -webkit-tap-highlight-color: transparent; outline: 0px; display: flex; justify-content: flex-start; align-items: flex-start;"><section style="margin-top: 6px; margin-left: -10px; -webkit-tap-highlight-color: transparent; outline: 0px; width: 25px;"><img class="rich_pages wxw-img" style="vertical-align: inherit; -webkit-tap-highlight-color: transparent; outline: 0px; display: block; width: 25px !important; visibility: visible !important;" src="https://pic.app.jiuquhe.com/FhvTJ2VWy9sPYruWIKgxCMP2sBvj" alt="图片" /></section><section style="margin-left: 20px; -webkit-tap-highlight-color: transparent; outline: 0px; flex: 1 1 0%;"><p style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: left; color: #d81e06;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.578px; line-height: 1.5em;">资阳市第四人民医院新区</strong></p><p style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: left; color: #d81e06;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">（医养结合院区）</strong></p><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"></section><p style="-webkit-tap-highlight-color: transparent; outline: 0px;"><span style="-webkit-tap-highlight-color: transparent; outline: 0px; color: #d82821;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.578px; line-height: 1.56em;">公共交通：可乘坐7路公交车，“市第四人民医院”公交站。</strong></span></p><p style="-webkit-tap-highlight-color: transparent; outline: 0px;"> </p></section></section></section><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section style="padding-top: 1em; -webkit-tap-highlight-color: transparent; outline: 0px; display: flex; justify-content: flex-start; align-items: flex-start;"><section style="margin-top: 6px; margin-left: -10px; -webkit-tap-highlight-color: transparent; outline: 0px; width: 25px;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;"><img class="rich_pages wxw-img" style="vertical-align: inherit; -webkit-tap-highlight-color: transparent; outline: 0px; display: block; width: 25px !important; visibility: visible !important;" src="https://pic.app.jiuquhe.com/FhvTJ2VWy9sPYruWIKgxCMP2sBvj" alt="图片" /></strong></section><section style="margin-left: 20px; -webkit-tap-highlight-color: transparent; outline: 0px; flex: 1 1 0%;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: left; color: #d81e06;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px; cursor: text; caret-color: #ff0000; max-inline-size: 100%;">资阳市第四人民医院老区</section><p style="-webkit-tap-highlight-color: transparent; outline: 0px; cursor: text; caret-color: #ff0000; max-inline-size: 100%;">（心身健康院区）</p><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"></section><p style="-webkit-tap-highlight-color: transparent; outline: 0px; cursor: text; caret-color: #ff0000; max-inline-size: 100%;"> </p></section><p style="-webkit-tap-highlight-color: transparent; outline: 0px;"><span style="-webkit-tap-highlight-color: transparent; outline: 0px; color: #d82821;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">公共交通：可乘坐10路、14路、5路、6路公交车，“静苑小区”公交站。</strong></span></p><section style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: left; color: #333333;"></section></section></section></section><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section style="padding-top: 1em; -webkit-tap-highlight-color: transparent; outline: 0px; display: flex; justify-content: flex-start; align-items: flex-start;"><section style="margin-top: 6px; margin-left: -10px; -webkit-tap-highlight-color: transparent; outline: 0px; width: 25px;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;"><img class="rich_pages wxw-img" style="vertical-align: inherit; -webkit-tap-highlight-color: transparent; outline: 0px; display: block; width: 25px !important; visibility: visible !important;" src="https://pic.app.jiuquhe.com/FhvTJ2VWy9sPYruWIKgxCMP2sBvj" alt="图片" /></strong></section><section style="margin-left: 20px; -webkit-tap-highlight-color: transparent; outline: 0px; flex: 1 1 0%;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: left; color: #d81e06;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">资阳市第四人民医院</strong></section><p style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: left; color: #d81e06;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">（精神专科院区）</strong></p><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"></section><p style="-webkit-tap-highlight-color: transparent; outline: 0px; text-align: left; color: #d81e06;"> </p></section></section></section></section><section style="margin-top: 6px; margin-left: -8px; -webkit-tap-highlight-color: transparent; outline: 0px; width: 15px;"><img class="rich_pages wxw-img" style="vertical-align: inherit; -webkit-tap-highlight-color: transparent; outline: 0px; display: block; width: 15px !important; visibility: visible !important;" src="https://pic.app.jiuquhe.com/Fj08MxsmFK-UTLwGkljkPM2G0W_n" alt="图片" /></section></section></section></section><p class="empty_paragraph" style="margin-bottom: 0px; white-space: normal; -webkit-tap-highlight-color: transparent; outline: 0px; font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.544px; font-size: 16px; background-color: #ffffff; text-align: center;"> </p><section class="js_darkmode__19" style="margin-bottom: 5px; padding-right: 10px; padding-left: 10px; text-indent: 0em; white-space: normal; -webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; font-size: 16px; background-color: #ffffff; color: #565656; text-align: left; line-height: normal; visibility: visible; vertical-align: inherit; caret-color: rgba(0, 0, 0, 0); widows: 1; text-size-adjust: inherit; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"></section><section class="js_darkmode__23" style="margin-bottom: 5px; padding-right: 10px; padding-left: 10px; text-indent: 0em; white-space: normal; -webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; font-size: 16px; background-color: #ffffff; color: #565656; text-align: left; line-height: normal; visibility: visible; vertical-align: inherit; caret-color: rgba(0, 0, 0, 0); widows: 1; text-size-adjust: inherit; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"></section><p style="display: none;"> </p> <!----></div>
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