如何應(yīng)對(duì)考試焦慮

By Arlin Cuncic

華中科技大學(xué)侯冬意編譯

如何應(yīng)對(duì)考試焦慮

By Arlin Cuncic

華中科技大學(xué)侯冬意編譯

編者注：如果你患有考試焦慮，對(duì)失敗的恐懼容易讓你出現(xiàn)各種狀況，比如：心慌、失眠、大腦一片空白等，這會(huì)妨礙你在考試中的正常發(fā)揮。你可以采用以下一些策略來應(yīng)對(duì)：

◆Prepare Well

Prepare well to reduce test anxiety.

Make sure that you are adequately1prepared.Cramming2for a test or exam will only increase anxiety,so give yourself enough time to learn material well.

Learn about the test or exam in advance such as the types of questions and length,so that there will be no last minute surprises.

◆做好準(zhǔn)備

做好準(zhǔn)備可以減少考試焦慮。

確保你有充分的準(zhǔn)備。在測(cè)試或考試前臨時(shí)抱佛腳只會(huì)增加焦慮，所以給自己足夠的時(shí)間來扎實(shí)地學(xué)好吧。

提前了解一下考試，比如考試的題型和長(zhǎng)度等，這樣就不會(huì)到最后一分鐘還有“驚喜”了。

◆Watch Self Talk

Negative selftalk makes test anxiety worse.

When performance suffers because of test anxiety,it can be easy to fall into a downward spiral3of negative thinking.Watch what you say to yourself and replace any negative thoughts with positive ones.

Tell yourself:

“I am prepared for this test.”

“I am smart enough to do well.”

“Even if I don’t do well,it’s not the end of the world.”

◆注意自言自語

消極的自言自語會(huì)使考試焦慮情況更糟。

當(dāng)考試表現(xiàn)受到考試焦慮影響時(shí)，很容易讓人陷入消極思想的惡性循環(huán)。注意你對(duì)自己說的話，用積極的態(tài)度代替消極的想法。

告訴自己：

“我為這次考試做好了準(zhǔn)備。”

“我足夠聰明能做好?！?/p>

“即使我做的不好，也不是世界末日?！?/p>

◆Visualize4Success

Visualize success before taking a test.

Good athletes visualize themselves succeeding in competition.You can do the same to overcome test anxiety.

While studying,imagine yourself feeling confident and clearheaded in the exam.Visualizing yourself doing well on the test can help you to make it happen in real life.

◆想象成功

考試前想象自己能成功。

優(yōu)秀的運(yùn)動(dòng)員會(huì)想象自己在比賽中獲勝。你也可以這樣做來克服考試焦慮。

學(xué)習(xí)時(shí)，想象自己在考試中感到自信并有清醒的頭腦。想象自己在考試中做得很好可以幫助你在現(xiàn)實(shí)的考試中做到這一點(diǎn)。

◆Stay Healthy

When faced with multiple tests or exams you might start to ignore your physical health. Don’t fall into this trap!

Regular exercise,enough sleep and good food will keep stress at a minimum.The day of a test,be sure to eat a good breakfast and avoid caffeine as it will only contribute to anxiety.

◆保持健康

當(dāng)面臨一大堆測(cè)驗(yàn)或者考試的時(shí)候，你可能就開始忽視身體健康了。千萬不要落入這個(gè)陷阱！

有規(guī)律的運(yùn)動(dòng)，充足的睡眠和良好的飲食都能使壓力保持在最低值?？荚嚨漠?dāng)天，一定要把早餐吃好，別喝咖啡，因?yàn)樗粫?huì)導(dǎo)致焦慮。

◆Arrive Early

Nothing will heighten anxiety like the feeling of rushing to get to a test.Arrive at least 10 minutes early.If waiting for the test to begin makes you nervous,bring something along to keep your mind occupied.Avoid people who are anxious before a test.

◆提前到達(dá)考場(chǎng)

急匆匆奔進(jìn)考場(chǎng)肯定會(huì)加劇焦慮。請(qǐng)至少提前10分鐘到達(dá)考場(chǎng)。如果等待考試開始會(huì)讓你緊張，帶點(diǎn)別的什么東西轉(zhuǎn)移你的注意力。不要去接近在考試前會(huì)感到焦慮的人。

◆Focus

During the test,do everything you can to maintain focus.If you find yourself becoming anxious,stop.Sharpen your pencil,or focus on taking deep breaths.Remember to take your time but check your watch to pace yourself.Before starting the test,do a quick review and read directions twice.Start with the easiest questions first.

◆集中注意力

在考試期間，盡你所能集中注意力。如果你發(fā)現(xiàn)自己變得焦慮，停下來。削削鉛筆，或注意深呼吸。不要慌，但要注意手表時(shí)間來調(diào)整自己的節(jié)奏。在考試開始之前，快速檢查一下試卷并看兩遍考試說明。從最簡(jiǎn)單的問題開始答題。

◆Some Test Anxiety Is Normal.

Recognize that a little bit of anxiety before a test is a good thing.If you did not feel nervous at all,you might not be motivated to do your best.It is only when anxiety becomes unmanageable that it is a problem.

◆有一些考試焦慮是正常的。

應(yīng)該認(rèn)識(shí)到考試前有一點(diǎn)點(diǎn)焦慮是一件好事。如果你根本不感到緊張，可能就沒有動(dòng)力去做到最好。只有當(dāng)焦慮變得難以控制的時(shí)候才是個(gè)問題。

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