應(yīng)對考試壓力的秘訣

編 者 注

考試快要來臨，外面陽光明媚，而你卻將自己關(guān)在屋子里啃書，對不對？或者你是不是感覺不堪重負和壓力而難以集中注意力？任何人都可能承受考試的壓力，但是，如果你覺得太難應(yīng)付它，下面一些秘訣可能有助于舒緩壓力。

General exam stress-busting tips

減輕考試壓力的一般秘訣

Believe in yourself. You are capable of passing the exam. You wouldn’t have been given a place in the class or on the course if you didn’t have the ability to do it.

相信你自己。你有能力通過考試。如果你沒有能力的話，你就不會呆在教室里或課堂上了。

Don’t just worry， take action!If you don’t understand some of your course material， getting stressed out won’t help. Instead， take action by seeing your course tutor or asking your classmates to help you understand the problem.

不要只擔心，要采取行動！ 如果你不明白課堂內(nèi)容，光擔心是沒有用的。相反，找老師或同學幫忙，你的問題就會很快解決。

Talk to a friend. Talk with someone you trust and who will listen and be supportive is a great way of reducing stress and worry.

與朋友交談。和一個你信任，并且愿意聽你傾訴，支持你的人交談是一種減輕壓力與焦慮的好方法。

Don’t put yourself under too much pressure. Aim to do your best but recognize that if you think that “anything less than A+ means I’ve failed”， then you are creating unnecessary stress for yourself.

不要給自己施壓。只要盡力去做就行。如果你認為沒有拿到A+就是失敗，那么你是在給自己制造不必要的壓力。

Tips for the revision period

復習時期的秘訣

Time is of the essence!Boost your confidence and reduce any pre-exam stress by avoiding last minute cramming. Leaving plenty of time to revise means you know you have prepared well.

時間最寶貴。樹立信心，通過避免臨時抱佛腳來減少考試前壓力。留充裕的時間復習意味著你知道自己已經(jīng)準備好了。

Play is as important as work. Make sure that you build in time to have fun and relax in between study sessions. Develop a timetable so that you can track （跟蹤） and monitor （監(jiān)督） your progress.

玩與學同樣重要。確保學習之余抽出時間娛樂一下以放松自己。制定一個時間表，以便跟上進度。

Take a break. As soon as you notice you are losing concentration， take a short break—go for a walk， talk to a friend or just listen to some music. Then you will feel refreshed and able to concentrate on your revision again.

休息。一旦發(fā)現(xiàn)自己注意力不集中，可以稍微休息一下——散散步、和朋友聊聊天或聽聽音樂。很快你就會恢復精力，能重新投入到復習中來。

Eat some “superfoods”. Eat healthily and regularly; your brain will benefit from the nutrients. Replace sweets and sugar with “superfoods” such as berries， bananas， oily fish， nuts and broccoli. “Superfoods” can help boost your concentration， energy and mood.

吃一些“超級食品” 。健康規(guī)律的飲食會使你的大腦吸收營養(yǎng)。用諸“如漿果，香蕉，油性魚類，堅果和花椰菜等”超級食品等代替糖果及糖類食品。“超級食品”可以幫助提高注意力，提供能量和緩和情緒。

Give your body a workout. Regular moderate exercise such as a brisk walk， swim or session in the gym will boost your energy， clear your mind and help reduce any feelings of stress.

鍛煉身體。定期適度的運動，如快速步行，游泳或定期去健身房將使你精力充沛、思路清晰并能減輕壓力。

Tips for keeping calm during the exam

考試時保持冷靜的秘訣

Try to avoid panic. It’s natural to feel some exam nerves prior to starting the exam and that can be a positive and motivating feeling. However， getting excessively nervous is counterproductive as it hinders your ability to think clearly.

盡量避免慌張。考試之前感到緊張是正常的。它是一種積極的能激勵人的情緒。然而，過度緊張會適得其反，因為它會打斷你清晰的思路。

Breathe deep. The quickest and most effective way of eliminating feelings of stress and panic is to close your eyes and take several long， slow deep breaths. Breathing in this way calms your whole nervous system.

深呼吸。消除壓力和慌張最快和最有效的方法是閉起眼睛慢慢地深呼吸幾次。這樣的呼吸可以使你的整個中樞神經(jīng)平靜下來。

Blankety blank? If your mind goes blank， don’t panic. Instead， focus on slow， deep breathing for about one minute. If you still can’t remember the information then move on to another question and return to this question later.

大腦一片空白？如果你的大腦一片空白，不要慌張。這時，花一分鐘時間集中注意力深呼吸。如果這時你仍然無法記起那些東西，先做另一個題目，后面再回過頭來做這道題。

Don’t dwell （停留） on past exams. Don’t spend time focusing where you think you went wrong. Congratulate yourself for the things you did right， learn from the bits where you know you could have done better， and then move on.

不糾纏于過去的考試。不要花時間糾纏于那些你認為做錯的地方。為那些做對的題目喝彩，從那些你本來可以做得更好的地方吸取教訓，然后繼續(xù)前進。