Tips for Coping with Test Anxiety如何應對考試焦慮

Arlin+Cuncic

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

◆ Prepare Well

Prepare well to reduce test anxiety.

Make sure that you are adequately1 prepared. Cramming2 for 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.

◆做好準備

做好準備可以減少考試焦慮。

確保你有充分的準備。在測試或考試前臨時抱佛腳只會增加焦慮，所以給自己足夠的時間來扎實地學好吧。

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

◆Watch Self■Talk

Negative self■talk makes test anxiety worse.

When performance suffers because of test anxiety， it can be easy to fall into a downward spiral3 of 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 dont do well， its not the end of the world.”

◆注意自言自語

消極的自言自語會使考試焦慮情況更糟。

當考試表現受到考試焦慮影響時，很容易讓人陷入消極思想的惡性循環。注意你對自己說的話，用積極的態度代替消極的想法。

告訴自己：

“我為這次考試做好了準備。”

“我足夠聰明能做好?！?/p>

“即使我做的不好，也不是世界末日?！?/p>

◆Visualize4 Success

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。

優秀的運動員會想象自己在比賽中獲勝。你也可以這樣做來克服考試焦慮。

學習時，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實的考試中做到這一點。

◆Stay Healthy

When faced with multiple tests or exams you might start to ignore your physical health. Dont 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

當面臨一大堆測驗或者考試的時候，你可能就開始忽視身體健康了。千萬不要落入這個陷阱！

有規律的運動，充足的睡眠和良好的飲食都能使壓力保持在最低值?？荚嚨漠斕?，一定要把早餐吃好，別喝咖啡，因為它只會導致焦慮。

◆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.

◆提前到達考場

急匆匆奔進考場肯定會加劇焦慮。請至少提前10分鐘到達考場。如果等待考試開始會讓你緊張，帶點別的什么東西轉移你的注意力。不要去接近在考試前會感到焦慮的人。

◆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。如果你發現自己變得焦慮，停下來。削削鉛筆，或注意深呼吸。不要慌，但要注意手表時間來調整自己的節奏。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。

應該認識到考試前有一點點焦慮是一件好事。如果你根本不感到緊張，可能就沒有動力去做到最好。只有當焦慮變得難以控制的時候才是個問題。

Notes：

1. adequately [■] adv. 充分地；足夠地；適當地

2. cram [■] v. 塞滿；死記硬背；猛吃 3. spiral [■] n. 螺旋；旋渦

4. visualize [■] vt. 形象，形象化；想像，設想