Tips for Coping with Test Anxiety如何应对考试焦虑

Arlin+Cuncic

编者注：如果你患有考试焦虑，对失败的恐懼容易让你出现各种状况，比如：心慌、失眠、大脑一片空白等，这会妨碍你在考试中的正常发挥。你可以采用以下一些策略来应对：

◆ 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.

◆做好准备

做好准备可以减少考试焦虑。

确保你有充分的准备。在测试或考试前临时抱佛脚只会增加焦虑，所以给自己足够的时间来扎实地学好吧。

提前了解一下考试，比如考试的题型和长度等，这样就不会到最后一分钟还有“惊喜”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.”

◆注意自言自语

消极的自言自语会使考试焦虑情况更糟。

当考试表现受到考试焦虑影响时，很容易让人陷入消极思想的恶性循环。注意你对自己说的话，用积极的态度代替消极的想法。

告诉自己：

“我为这次考试做好了准备。”

“我足够聪明能做好。”

“即使我做的不好，也不是世界末日。”

◆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

考试前想象自己能成功。

优秀的运动员会想象自己在比赛中获胜。你也可以这样做来克服考试焦虑。

学习时，想象自己在考试中感到自信并有清醒的头脑。想象自己在考试中做得很好可以帮助你在现实的考试中做到这一点。

◆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

当面临一大堆测验或者考试的时候，你可能就开始忽视身体健康了。千万不要落入这个陷阱！

有规律的运动，充足的睡眠和良好的饮食都能使压力保持在最低值。考试的当天，一定要把早餐吃好，别喝咖啡，因为它只会导致焦虑。

◆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.

◆提前到达考场

急匆匆奔进考场肯定会加剧焦虑。请至少提前10分钟到达考场。如果等待考试开始会让你紧张，带点别的什么东西转移你的注意力。不要去接近在考试前会感到焦虑的人。

◆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

在考試期间，尽你所能集中注意力。如果你发现自己变得焦虑，停下来。削削铅笔，或注意深呼吸。不要慌，但要注意手表时间来调整自己的节奏。在考试开始之前，快速检查一下试卷并看两遍考试说明。从最简单的问题开始答题。

◆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.

◆有一些考试焦虑是正常的。

应该认识到考试前有一点点焦虑是一件好事。如果你根本不感到紧张，可能就没有动力去做到最好。只有当焦虑变得难以控制的时候才是个问题。

Notes：

1. adequately [■] adv. 充分地；足够地；适当地

2. cram [■] v. 塞满；死记硬背；猛吃 3. spiral [■] n. 螺旋；旋涡

4. visualize [■] vt. 形象，形象化；想像，设想