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1b:Tfff,こんにちは。以下私の考えを述べさせていただきます。参考になるところがあれば吸収してください。
正直、リフレッシュの方法は人それぞれだと思うので、自分に合うものを探すのが一番だと思います。それを前提として、思いつくものや自分がやっていたことを挙げていこうと思います。
自習室やカフェでできるもの、という中で勉強のことから離れられることを探します。例えば一番簡単なのはスマホでしょうか。YouTubeをみたり、SNSで友達とやり取りしたりするだけでも勉強から離れることができると思います。ただ、これはどんな息抜きにも言えることですが、特にスマホはダラダラ続けてしまいがちですし、勉強が始まった後もスマホに気を取られて集中できない可能性もあります。そういった部分とうまく付き合うように、しっかり時間制限をかけるとか、友達に携帯を預けるとか、もともと少ない充電で持っていって長時間使えないようにするとか、工夫する必要はあるかなと思います。ただ、そこさえ工夫できれば今はスマホさえあれば基本的に暇は潰せると思います。
自習室にせよカフェにせよ、何かを食べるというのもまたリフレッシュになります。カフェなんかだと何か注文してカフェにいることを楽しんでみるのも良いのではないでしょうか。勉強に飽きてきたら別のカフェに移ってもいいですしね。僕の友達は勉強してる場所の近くのラーメン屋さんのメニューを少しずつ制覇していったり、近場のご飯屋さんをコンプリートしてました。いい息抜きにもなると思いますし、毎日塾にかようきっかけにもなるのでそういった楽しみを見つけるのも良いのかなと思います。
個人的には体を動かすこともお勧めです。ちょっと歩いたりすると全身に血液も酸素も回りますから良い気分転換になると思います。座ったままだとしんどいですしね。カフェとかだとふらっと外に出ることはできないと思うので難しいですが、お手洗いまで行くついでにすこし体を動かすとかするといいんじゃないかなと思います。
私は音楽を聴いたり、本を読んだりすることもありました。読書は頭が休まらないと思いますが、あまり深く考えず、自分の好きなことをしていました。体はどうか知りませんが、少なくともそれで気持ちはリフレッシュできました。好きなことをすれば良いと思います。
一人で勉強していると気持ちが詰まってしまいがちですから、人と話すのも良いと思います。やはり人とコミュニケーションを取るというのはとても大事です。難しい場合もあると思いますが、周りに人がいる環境であれば息抜きがてらおしゃべりするのも良いでしょう。
逆に、何もせずぼーっとしておくというのもありです。ずーっと勉強してるんだから頭の中を空っぽにしてぼけーっとする時間を使ってもいいと思います。意外と、仮眠を取らなくても目を閉じてぼーっとしているだけでも似たような効果があるらしいですよ。
以上あまり参考になったかわかりませんが、結局は自分に合うものを探せば良いと思います。好きなことをするのが一番リフレッシュになると思います。いろいろ試行錯誤するのも受験の一環だと思います。ここで長時間勉強するために自分に適したリフレッシュの方法を見つけることができれば、それは大学生になった後も社会人になった後もずーっと役立つと思います。頑張ってください。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=veXuA2gBTqPwDZPuorms","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"ストレス発散"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",83,") コメント(",2,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"12/31 20:03"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":null,"clientUserName":"wasedaaa","infoString":"高3 東京都 愛知県立芸術大学志望","adviceId":"veXuA2gBTqPwDZPuorms"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"良いストレス発散方を教えてください"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],null]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_GIXBBxNIi388C1fQ.jpg?alt=media&token=8858aaed-542f-4805-aa34-66a6ac76c2c4","adviserName":"umeadi","adviserDepartment":"早稲田大学社会科学部","adviceId":"veXuA2gBTqPwDZPuorms"}]}],["$","div",null,{"className":"coach-mark mb-4","children":"すべての回答者は、学生証などを使用してUniLinkによって審査された東大・京大・慶應・早稲田・一橋・東工大・旧帝大のいずれかに所属する現役難関大生です。加えて、実際の回答をUniLinkが確認して一定の水準をクリアした合格者だけが登録できる仕組みとなっています。"}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap mb-4","children":[["$","div","advice-part-0",{"children":[null,"アメリカ心理学会が発表した効果のあるストレス発表法をお教えします！\n \n 効果のあるストレス発散\n\n・運動\n・読書\n・瞑想\n・音楽\n・散歩\n・友人や家族と過ごす\n・礼拝\n・マッサージ\n最もストレス指数を下げたのは読書らしいです。次に運動。\n\n ちなみに効果のないストレス発散法もお教えします！\n\n 効果のないストレス発散法\n・飲酒\n・喫煙\n・やけ食い\n・ショッピング\n・映画鑑賞\n・テレビを見る\n・ネットサーフィン\n・ギャンブル\n\n是非参考に！"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_GIXBBxNIi388C1fQ.jpg?alt=media&token=8858aaed-542f-4805-aa34-66a6ac76c2c4","adviserName":"umeadi","adviserDepartment":"早稲田大学社会科学部","adviceId":"veXuA2gBTqPwDZPuorms","numberOfFan":3157,"clipsAvg":12.491094147582697,"adviceRateAvg":4.37051282051282,"profile":"こんにちは！早稲田大学社会科学部4年の者です^ ^\n\n 1浪して早稲田に入りました。雑談でも全然良いのでどんな些細なことでもお気軽に相談してくださいね！一緒に頑張って行きましょう^ - ^もし回答が良いと思ったらクリップをしていただけると嬉しいです！\n\n※個別メッセージ基本返答できません。"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink パンフレットバナー画像","className":"mt-4 rounded"}]}]}],["$","div",null,{"className":"pt-4","children":["$","$L17",null,{"id":"adsbygoogle-init-under-advice"}]}]]}],["$","div",null,{"className":"flex justify-between","children":[["$","h1",null,{"className":"text-xl font-semibold","children":["コメント(",2,")"]}],["$","$L18",null,{"adviceId":"veXuA2gBTqPwDZPuorms"}]]}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"className":"flex 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py-4","children":[["$","div",null,{"className":"mr-2","children":["$","$L19",null,{"avatarUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_GIXBBxNIi388C1fQ.jpg?alt=media&token=8858aaed-542f-4805-aa34-66a6ac76c2c4","contributorName":"umeadi","adviceId":"veXuA2gBTqPwDZPuorms"}]}],["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"flex justify-between","children":[["$","div",null,{"className":"mb-2","children":["$","$L1a",null,{"contributorName":"umeadi","adviceId":"veXuA2gBTqPwDZPuorms"}]}],["$","div",null,{"className":"text-xs text-caption","children":"1/2 1:15"}]]}],["$","div",null,{"className":"text-xs whitespace-pre-wrap","children":"いえいえ！頑張って！"}]]}]]}]]}]}],["$","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":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/gTNLVW0BTqPwDZPuYSnH","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強 ストレス発散"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"勉強をすることでストレスを発散するにはどうしたらいいか、ということ？\n\n難しいね笑\n\n勉強それ自体をストレス発散にするのは、長時間椅子に座る作業になるから、肉体的にストレスがどうしてもたまってしまうから難しいけれど\n\n勉強の成果をストレス発散にすることはできる。模試の結果とかね。(だいたいの受験生はそれがストレスの根源だと思うけれど、、、)\n\n勉強ってゲームだと思うんだよね。\n回答者は競争心がハチャメチャに強かったので、模試の点数などが周りの子たちより良いと、優越感でストレスは吹き飛んだ笑。\n\nなので、勉強は投資だと思おう。勉強して未来の自分に投資する。結果が良ければ絶対それがストレス発散を促してくれる。\n\n\np.s\nどうしても勉強それ自体にストレス発散を見出したい場合は、誰かに勉強を教えてあげるといいかも。教えることで復習効果があるので勉強してると言えるし。で、ヒトって、学習欲のある動物であると同時に、他者に何かを教えたい動物でもある。ヒトが何かを教えているとき、体内ではドーパミンという快楽物質が放出される、みたいなことどこかで聞いたことがある。このドーパミンはストレスを軽減させるので、、まあ良ければ試してみるといいかもね。"}],["$","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 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 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mb-1","children":"カウンセラー等に頼るのは、全くもって甘えではありません。受験という人生の一大イベントには相応のストレスが付き物であり、「受験うつ」という言葉もあるくらいです。カウンセリングサービス等を利用することは、受験のストレスと上手く付き合うための一つの立派な手段です。このようなサービスは、そもそも、原因を問わずメンタルケアに悩む方々のためのものなのですから、お悩みであれば無理をせず利用する方が良いと思います。心の内をほんの少しでも誰かに聞いてもらうだけで、結構楽になりますから。\n\n因みに、当時の私のストレス発散法は、①居心地の良い場所で勉強すること（私にとっては学校の自分の教室）、②外に出て街を歩くこと、③音楽を聴くこと、④家族との日常的なコミュニケーション、ぐらいだったように思います。①については、私の場合は特殊で、文系の特進クラスのようなところ（志願制）に振り分けられており、そこでは高二から二年間クラスメイトが固定だったので、とくに三年の今頃には、その教室が私にとっては「ここに来れば大丈夫」と思える居心地のいい場所になっていました。特進クラスのようなところということもあり、クラスメイトが皆優秀で、人格も良い人たちだったことも大きく関係していると思います（お話をするような友達は作れませんでしたが……）。②は、一時的な現実逃避の方法です。私は、勉強の拠点から物理的に離れるまでしないと、頭の片隅にしこりが残ったままで、一時的にさえうまく現実逃避できないタチだったので、集中が切れてしまってどうしようもない時などは、時間を決めて、教室や自習室を離れて外の街を散策していました。③については、歌詞の有無やジャンルを問わず、自分の好きな曲を聴きました。なお、音楽を聴いていたのは勉強の合間（②の散歩中に聞いていたこともあります）で、勉強中は何も聴きませんでした。私は音楽を聴きながらでは勉強できないタイプなので。④についても何ら特別なことはなく、ただ日頃の家族との何気ない会話等が、それ自体私にとっては心の落ち着く行為だったというだけです。\n\n最後にまとめると、⑴カウンセリング等は無理をせず利用すること、⑵居心地のいい場所で勉強すること、⑶外に出て街を散歩すること、⑷音楽を聴くこと、⑸家族とのコミュニケーションの五つが、ここでお伝えしたメンタルケアの方法です。もっとも、私は専門家ではないので、あくまで参考程度に思っていただけると幸いです。"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"常に意識を高く保つには"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"やる気がなくなってしまった時のリフレッシュ方法について話します。\n\nやる気がない時に無理して勉強すると\n効率が悪くあまりオススメしません。\n\nなので、しばらく休んでリフレッシュすることをオススメします。\n\nリフレッシュ方法をいくつか列挙するので\n自身にあったものを実践してみてください！\n\n① 音楽を聴く！\n好きな音楽や普段聞かない音楽を聴いてみて下さい！\n音楽を聴くことはストレス軽減につながるのでオススメです！\n\n② 運動をする\nやる気なくなる原因の一つは体力です。\n体力をつけることで疲れにくくなるので\n毎日３０分程度ランニングや筋トレをすることがオススメです！\n\n運動すると血流が良くなり、頭の回転が良くなる効果もあります。\nしかし、運動しすぎると疲れてしまい、リフレッシュとは逆効果になるので注意です！\n\n③ 友達と話す\n友人と勉強以外のことを話したりして、リフレッシュすることもオススメです！\nただ、長い時間グダグダ話してしまうのは逆効果ですので注意しましょう！\n\n④ 早めに寝る\nやる気の原因は疲労の蓄積によるものかもしれません。\nその場合はゆっくり休息をとることで疲労を回復することがオススメです！\nなので、早めに寝て休息をとりましょう！\n\n参考になれば幸いです。\nやる気がないときは思い切って休むのも一つの手です。\nやる気がないときに実践してみてください！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"受験生 運動"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"運動はするべきです！\n受験において、毎日の数十分を運動に回したら落ちるのか？ということを考えて頂きたいです。\n受験勉強で大切なことはいかに健康的な体、脳で勉強し、効率よくするかです。\nそれが運動によって少しでも得られるのであればやる価値はあります。\n\n【メリトット】\n①ストレスが発散できる。座ってばかりで、勉強がストレスになることも多々あると思います。運動はストレスを発散させる効果があると言われてます。\n\n②運動をしている人の方が頭が良いという研究結果もありますが、ある研究では運動神経とかではなく、肺活量が多い人の方が脳の回転が速いという研究結果がで出ていました。\n肺活量が多い人はその分、脳に送られる酸素が多いので納得のいける研究結果です。\n\n③夜に眠れる。勉強だけしていては中々体が疲れずに眠れません。僕も受験生の時に不眠症は悩みました。\n宅浪だったので体が疲れずに、ほぼ毎日2、3時間寝れなかった経験があります。\n今では大学に通ったり外に出ることが多いので不眠で悩むことは1日としてないです。\nつまり、不眠症は体を動かしていない受験生にはよくあることだと言えます。\nしかし、毎日少しでも運動していると少しは不眠が治ります。\n\n③体力がつく。受験勉強も体力が必要なのであるに越したことはないです。\n\n④少しは体を動かしたりしないとうつ病になりかける！\nやはり人間ですので健康的な生活をしなければうつ病気味になります。\n僕もなりかけたことがあるので、そういう時は必ず激しい運動をして解決していました。\n日常的にする事で、バランスの取れた生活が送れるのではないでしょうか。\n\n頑張って👍"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"共通テスト本番で"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは😊\n\n自分が去年やっていたことを紹介しますね🍀\n\n①国語\n国語は最後まで古文単語・漢文の文法を確認していました！\n何度も使った参考書や単語カードを見るだけで、何となく心が落ち着いた気がします😌\n\n②英語\n・リーディングについては、レベルの高くない長文を読んでいました。自分が読んでいたのは、共通テストの過去問や模試のの大問5.6です✨\nこれを読むことである程度脳を英語脳に切り替えることが出来たように思います🍀\n(参考書などをしまってから試験開始まで長いので効果は薄いのかもしれませんが、気持ち的に切り替えられます👍)\n・リスニングは、共通テスト過去問の音声や2次などに使われる比較的長めの音声までをイヤホンで流して聴いていました🌈\nこちらも同様に頭のスイッチを変えられた気がします👍\n\n③数学\n数学に関しては何も見ず、音楽を聴いたりしてリラックスすることを心がけました🎧ﾟ｡\n覚えられていないものや不安なもの、一応確認したいもの(たとえば加法定理)を数個紙に書いて、最終確認しても良いかもしれません🌼*･\nあとは、簡単な計算演習をやるのも手ですね😊\n\n《全体を通じて》\n不安な気持ちや焦りなどをなくすために休み時間全てを勉強に当てるのも良いと思いますが、個人的には立って伸びをしたり、会場内を散歩したりなどすると良いと思います✨\n体を動かすだけでリフレッシュできます🍀*゜\n温かい飲み物やカイロで体を温めながら、友達(同じ会場にいるなら)と会話するのも良いかもしれません☺️\n\n最後に一つだけアドバイスです。\n本当に恐ろしいのはマークミスです。\n参考書などをしまってから開始までの間、マークミスをしないことだけを意識して防いでください。\n特に数学や理科の選択に注意です。友達はそれにより受験資格を失いました。気を引き締めて、油断せずに！\n\n共通テスト、かなりの緊張感だと思いますが、いかにリラックスして普段通りの実力を出すかが鍵です👍\n当日まであともうひとふんばり、頑張っていきましょうね！🔥"}],["$","div",null,{"className":"flex 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