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1c:Tbfb,こんにちは。現在京都大学理学部の一回生です。私はおそらく緊張や不安に強い部類の人間です。しかし、それはここ三年で、初めての高校受験では緊張で全く眠れずほとんど徹夜で会場に向かったほどでした。そんな私が本番に強く、緊張しなくなった理由は１）成功体験を得たこと。２）自分の努力を認め、それが自信として自分を固めてくれたことだと思っています。

１）成功体験を得たこと。
　私は中学３年生になってから受験勉強を始め、最初は偏差値５０を下回るほどの学力でしたが、そこから必死に勉強をして、灘高校をはじめとする難関高校に合格することができました。この成功体験が私の人生を大きく変えたのだと思います。私の場合は勉強に関する成功体験ですが、これは何でもいいと思います。自分の中で努力が結果に結びついた経験をどんな些細なことでもいいので思い出してください。きっとその成功体験はあなたを強くしてくれると思います。

２）自分の努力を認め、それが自信として自分を固めてくれたこと。
　自分を信じてください。努力は必ず報われるわけじゃありません。報われた人は努力しているというのも綺麗ごとです。それでもなお受験勉強という努力をしている自分を信じてあげてください。自分のことを信じないのは、今までしてきた努力を無視することと同じです。だらけてしまった時もあるかもしれないですが、人間ずっと気を張って生きていくことは不可能に近いです。普段の頑張りを認めてあげましょう。

　よく言われることですが、緊張する不安になるということはとてもいいことです。どうでもいいやと思っていたり、なにも準備をしていなかった人はそんなことなりません。不安、緊張している時点で、自分の努力を無意識に認めているのだと思います。大丈夫、こんなにやったから。と思うこと、思えるように努力することかと思います。

最後にルーティーンといえるかは怪しいですが、解けない問題は早々にあきらめて見直しに時間を割くようにしていました。あと、ラムネなどは糖分の量が少ないので、炭酸抜きコーラやサイダーを飲んでいました（炭酸があると胃がむかむかして集中できなかったので炭酸は抜いていました）。

不安や緊張にきちんと向き合い、どう改善したらいいだろうと試行錯誤することは非常に大切なのにそんなに多くの人がやっていることではないです。その時点でMICHAELさんは大きくリードしようとしています。これからも頑張ってください！応援しています！1d:Tec6,ご質問ありがとうございます。
大学入試の試験中は極度の緊張状態にありますから、交感神経が優位に働いている状態にあります。脳がいわば危険モードに設定されているわけです。このとき読む、理解するなどを司る前頭前野が働きにくくなりますから文字を見ているのに頭に入らないなんてことはとても自然なことなんです。では、どう対処すれば良いのか。ここでは(1)試験中にできる対処法、(2)試験前にできる準備の２つに分けて考えていきます。
(1)試験中にできる対処法
①一度問題文から離れてみる
まずい、読めてないと思ったら無理して読み進めても時間の無駄ですから一度問題文から目を逸らして気分を落ち着かせることが重要です。そこで大切なのはやはり深呼吸です。息を大きく吸ってゆっくりはく、2、3回で十分です。これだけで自律神経が戻り始め、思考能力が上がっていきます。なんだよそんなこと分かってるよと思うかもしれませんが案外緊張した受験生は呼吸が不規則になっていることが多いのです。
②解く問題を変える
緊張で文章が読めていないときは脳の処理能力が落ちていますから、処理負荷の小さい別の設問を解くというのも一つの手です。たとえば早稲田理工であれば英語に文法問題や並び替え問題、理科では物理の穴埋めや化学の小問集合などがありますよね。解ける問題から解いていってあとから戻ればいいのです。
③緊張している自分を客観視する
少し高度なので難しかったらやらなくても結構です。これは緊張している自分を冷静に捉えることで感情と自分の間に距離が生まれます。その瞬間、緊張に飲まれていた心が落ち着きを取り戻しやすくなるのです。

(2)試験前にできる準備
①模試や過去問でわざと緊張を再現
時間を削る、うるさい環境でやる、難しい年度の問題をやる、なんでも良いです。この2週間は楽な環境ではなく精神的な負荷が高い環境で演習してください。それだけで脳のパニック耐性がつき、本番も焦りづらくなります。
②ルーティーン化する
これも聞いたことがあると思いますが、これからの2週間、毎日受験当日を再現してください。受験当日に起きる予定の時間と同じ時間に起きてください。当日の時間割通りに演習してください。ルーティーン化されることで脳が当日の動きを自動的に記憶するので試験とは関係のない余計な心配に脳のキャパシティを使う必要がなくなり、試験の内容により集中することができます。また、慣れることによって不安はだいぶと軽減されます。
③立て直せた成功体験を作っておく
正直、これが1番大切です。
この2週間の演習を通してパニックになっても(1)であげたことを実践したことで立て直せたという成功体験を最低一つ作ってください。その成功体験が柱となって本番のあなたを必ず支えてくれます。本番での不安が激減すること間違いなしです。

以上2つの観点から試験中の緊張に対する対処法について僕なりに述べさせていただきました。参考にしていただければ幸いです。受験まで残りわずかとなりましたが悔いのないよう最後まで頑張ってください！応援しています。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=6UwTVHYBTqPwDZPu5Wov","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"プレッシャーに弱い"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",5,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"12/11 23:12"}]]}],["$","div",null,{"className":"coach-mark mb-4","children":"UniLink利用者の80%以上は、難関大学を志望する受験生です。これまでのデータから、偏差値の高いユーザーほど毎日UniLinkアプリを起動することが分かっています。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":null,"clientUserName":"gfseyu36","infoString":"高卒 東京都 東京科学大学環境・社会理工学院(65)志望","adviceId":"6UwTVHYBTqPwDZPu5Wov"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"去年の受験で失敗してしまい浪人しているのですが、個人的に1番の原因は試験に対してのプレッシャーの弱さだと感じています\n\nプレッシャーのかかる場面になると、体に力が入ってしまったり、頭が真っ白になったり、猫背になって問題に没頭しすぎてしまったりする癖があるようです\n\n去年、過去問などをしっかり解いて準備をして臨んだ試験では、なぜここを間違えたのかわからないところをミスし、合格点にほんの数点及ばず不合格となってしまったのが4校くらいありました\n１つだけ合格できた大学(偏差値的には受けた中でも中くらい)がありましたが、初見で挑み、リラックスして取り組めたのを覚えています\n\n自分でも反省して、模試で深呼吸を心がけたり、問題に没頭しすぎないようにすることを意識してはいましたが、無意識のうちにその状態に陥ってしまい、結果も散々なものばかりになってしまいました\n\nこの状況を打開するためにヒントをもらいたいのですが、なにか試験直前や試験中にリラックスする方法はありますか？"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],["$","div",null,{"className":"mt-4","children":["$","div",null,{"children":[["$","div",null,{"className":"flex items-center mb-2","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 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13:22"}]]}],["$","div",null,{"className":"text-xs whitespace-pre-wrap","children":"回答ありがとうございます\n\nうるさい場所では勉強が出来なかったので静かな場所で勉強し続けていたのですが、確かにそれが逆に本番では仇となってしまったのかもしれません\n\n集中力を上げるトレーニングを続けて、本番でも実力を発揮したいと思います"}]]}]]}]]}]}],["$","h1",null,{"className":"text-xl font-semibold","children":"よく一緒に読まれている人気の回答"}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/QDsuu24BTqPwDZPucNB-","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"メンタル"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"昨年はどうして落ちたのか、わかる？？\n点はどのくらいだったとか、苦手なあの部分がでたとか、不測の事態が起きていたとか、、、\n\n入試はある意味ギャンブルだけれど、ものすごくテクニカルな一面もある。つまり、テクニックさえ身につければあとは根気で受かるってこと！\nテクニックというのは、聞かれる質問にだけコンパクトに答える作業のこと。つまり、過去問分析して過去問の形式、内容、どのくらいの点が必要なのか把握することね。\n\n模試Aなのに落ちた\n➡︎過去問対策が疎か\n\n過去問ある程度できるのに落ちた\n➡︎\"ある程度\"の度合にもよるけれど、具体的な数字としてはどれくらいなの？あるいは、本番あがっちゃうタイプ\n\nストレスで体調を崩しちゃっているあたり、\nおそらく質問者さんは神経質的傾向があって、完璧主義でミスしたくない思いが強いor落ちたらどうしようってことばかり気にして、緊張しすぎちゃうタイプなのかな、という印象を受けたよ。\n\n先に言っておくと、緊張したら入試はアウト。\n緊張を抑制するために脳の活動量が割かれて、肝心な入試を解くための活動量が減る。本番で力を出しきれない、ということはこのことなんだよね。\n\n不安はメンタルに良くない。落ちたって死刑になるわけじゃないんだから、せっかくの受験生という身分を楽しむこと。受験勉強で知らない知識を吸収して、それに面白さを感じること！🌟\n\n今年は大丈夫。ごはんたくさん食べて、頭回転させて、ときどきリラックスしながらあと少し頑張ろうね🤓🌸"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"緊張で頭真っ白"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"はじめまして。模試や試験本番で自分の実力を最大限発揮するには、｢試験時間に集中力を最大にできるかどうか｣が鍵になってくると思います。\n\n試験時間に集中力を最大にするためには、休憩時間にリラックスして休息をとることで、集中力のオン・オフをしっかりつくることが大切です。僕はいつも｢睡眠をとる｣または｢コーヒーを飲む｣などして、とにかくリラックスして過ごして、試験時間に集中力を最大限発揮できるように努めていました。\n\nまた、｢試験時間に集中力を最大にできるかどうか｣という点では、緊張すること自体は全く悪いことではありません。神経が張り詰めている状態のほうが、むしろ集中力が高まる人もいます。\n\nただ、緊張が不安感を煽ってしまうのであれば、そこは問題かもしれません。試験当日は不安感に押しつぶされてしまい、｢あれができなかった。これが不安だな。｣とマイナスの面を考えがちになります。一方、勉強した方であれば、必ずプラスの面も持ち合わせているはずです。｢あれは何回もやったからできる。これは自信があるぞ。｣といったことです。\n\nできなかったことよりも、できたことを数えましょう。これが試験本番で不安感を少しでも拭うための方法だと思います。\n\n以上です。ご健闘をお祈りしています。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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10.05z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs mr-2","children":0}]]}],["$","div",null,{"className":"text-xs rounded-lg border border-text px-4","children":"不安"}]]}]]}],["$","div",null,{"className":"ml-3","children":["$","div",null,{"className":"bg-caption w-20 h-20 rounded-sm overflow-hidden","children":["$","div",null,{"className":"w-full h-full 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"本番での緊張"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"僕も浪人しているので本番での緊張はよくわかります。後がないので余計に緊張してしまわないか不安ですよね。僕も全く同じでした。本番に弱いタイプで、何ならそれがセンター試験本番でも出てしまいとんでもない点数を取ってしまいました。\n\nそんな本番に弱い僕が思うに、緊張しない方法はないと思います。こんなこと言ってしまったらなんだよと思われると思うので付け加えます！\n\n緊張しないようにしようとすると余計に緊張してしまうような気がしてしまいます。逆に考えると自分の人生を左右する大学入試の試験で緊張しないはずはないんです。ただその緊張のレベルが正常な範囲で収まっていればいいのです。では緊張のレベルを正常な範囲で収めるにはどうすればいいのでしょうか。\n\nそれは本番までにいかに良い準備が出来るかだと思います。本番までに、例えば模試などでいかに本番を想定して良い緊張感を持ち挑めるか。しっかり過去問を解くときでも本番を想定して緊張感を持ちながら出来るだけその緊張感に慣れていくことです。\n\n後は自分に自信が持てるくらい勉強することです。自分は今までこれだけやってきたのだから大丈夫。もしこれで受からなかったらしょうがないと思えるくらい勉強したら自然と自信が生まれてきます。\n\nもっとリラックスして考えてみましょう！しっかりと良い準備ができれば大丈夫です！頑張って👍"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"僕を救ってください。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"お気持ちわかります。\n模試や入試本番の雰囲気は圧倒されてしまいますよね。圧倒されない方法は\n「メンタルを強化する」ではなくて、　\n　　「勉強をする」です。\n　\n質問者さんのように私も、「〇〇しなくてはいけない」というプレッシャーを感じていました。6月ごろまではそのプレッシャーに押しつぶされそうでした、。(模試の前お腹壊したり、ケアレスミス多発でした、)\n　\n　しかし、夏休みからプレッシャーに打ち勝てるようになりました。\nきっと、夏休み期間に勉強を”死ぬほど”頑張ったからだ思います。\n　\n　「これだけやったから大丈夫」「勉強量だけは負けない」と思えるようになりました。\n　勉強は裏切りません！やった分だけ実力がつきます。”質より量”とかよく言いますが、「これだけやったんだ」と自分が自信を持って思えることが何よりも大切です。\n　\n　ここから4ヶ月、自信をつけるために、後悔しないために、頑張りましょう。\n　質問者さんがそのようにプレッシャーを感じるのは何より「合格したい」気持ちが強いからです。\n\n　その気持ちはそのまま、勉強したんだ！という自信をつけてプレッシャーに打ち勝ちましょう！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 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mb-1","children":"勉強お疲れ様です！\n模試の雰囲気は慣れだと思います。何回も模試を受けておきなさい、とよく言われると思いますが、それは問題の質というよりも雰囲気を味わっておくためのものです。そのため回数を重ねていけば、少しずつ落ち着いてくると思いますよ！\nもし本番で緊張し、パニックになってしまったら、まずは一分間、目をつぶって深呼吸してみてください。貴重な一分かもしれませんが、深呼吸って思っている以上に効果的なんです。ゆっくり深い呼吸を意識してみてください。ちなみに私が受験生の時の先生は、始まりのチャイムが鳴っても10秒は、問題に触れないで落ち着こう！と言っていました。始まると慌てて問題用紙をめくり、殴り書きのような字で名前を書き、読んでも読んでも内容が頭に入ってこない、なんて経験はありませんか？10秒落ち着くだけでも全然違いますし、焦りが軽減されているため、ケアレスミスも少なくなります。\nあとは考え方を変えることです。模試であろうと本番であろうと、満点を取る必要が全くないわけですよね(だからこそ、満点を取りえる共通テスト系は一番緊張したような気がします)。よく聞くのは、わからない問題が出てきたら「みんなもわからないはず！」と自分を安心させる方法です。私はこれだと個人的にはあまり安心できなかったので、さっきも言ったように、「最高でも８割取れればいいんだから、こんなの間違っても全然間に合う！」と思い込むようにしていました。\n\nあとはものすごい精神論になってしまいますが、本番中は必ず背筋を伸ばして解くようにしていました。背中が丸まって問題用紙に顔が近くなると、どうしてもそこだけに集中してしまって、我を忘れてしまうような気がしたんですね。そこで背筋を伸ばして解くことで、客観的な目線になれたというか、「どうしようわからないっ！！」ではなく「私この問題わからないんだな～」と受け入れられたような気がします。早稲田最初の文化構想の受験の時、あまりにも焦ってしまい、英文が頭に入ってこない時間が続きました。一回客観的な目線に立って、「あれ？もしかして緊張してる？」と、友達に話しかけるように受け入れてあげることで、不安を軽減できたと感じています。\n\n少しでもお役に立てたらうれしいです。応援しています！"}],["$","div",null,{"className":"flex 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