Anonymous

從小到大，我們經(jīng)歷的考試已然不少了，大考小考不計其數(shù)，顯然有點家常便飯了。但是我想大部分人都不喜歡考試的吧，而且特別容易被考前的焦慮和緊張折磨，考后等待結果的焦急也很折磨人。對于結果，大家總是有種想見不敢見的沖動……猶記得讀書時每次考試結束，成績出來之后老師都會讓我們自己總結經(jīng)驗教訓，然后會請一些考得好的“童鞋”給大家分享“成功”秘訣。但那些秘訣是別人的，如何變?yōu)樽约旱牟攀顷P鍵，當然也要結合自身的情況，說到底還是要先了解自己。了解自己有什么，需要什么才是關鍵，對自己知根知底了，還怕不“知紙知筆”，百戰(zhàn)不殆么。考試如此，人生亦如此。相信自己，你能行的，找個時間去“探視”一下真正的自己吧。

lright today were gonna talk about how to deal with the exam stress， because most of you are in the middle of exam season， and that means youve got pressure and anxieties. So here are my top tips on how to deal with it.

好的，今天我們來談談如何應對考試壓力，因為你們大多數(shù)人都處于考試季中，這意味著你們會有壓力感或覺得焦慮。所以，接下來我給大家談談應對的秘訣。

So firstly its important to note that most students will feel pressure， so youre not alone. So if youre feeling stress and youre feeling like things are getting on top of you， there are other students out there like that， so dont think that its only you.

First bit of advice is to make sure that you take plenty of breaks because you need to have a bit of time off so you can refresh your body. The real key thing about taking a break when youre revising is to make sure that you really 1）clock-out of revising， because， if you havent properly clocked-out and youre still thinking about revising while youre on your break， then its not gonna refresh you， so youve gotta make sure； clock-out from revision and take the break. So it could be football， it could be taking a break in the pub， it could be messing around with your friends， it could be X-box PS3， whatever. Just make sure that its different to what youre doing when revising， and make sure that you give yourself a set period of time that youre allowed to take a break.

So my second tip is to make sure that you exercise well and you eat well during revision period， because youve got to keep yourself fresh. If youre just eating sugary drinks and sugary food， youll crash and you wont be able to revise properly. So make sure that （1） youre eating effectively—so thats fruit， lots of water， and lots of vegetables and good meals—and （2） make sure youre exercising. Now exercising doesnt have to be going for long 2）sprints or long runs or 3）dodgy yoga. It can be as simple as just going for a little walk and just freshening your mind a bit. It will make the world of difference to chill you out.

So my third tip is to make sure that you stay away from people that are gonna stress you out， because everyone has got friends—OK， you all have friends that are gonna be behaving like this during your exam period. “I have read through that book about four times now and made mind maps on every single topic with 4）annotations on every single definition and analysis point， but I…I still dont think Ive done enough. Well， what more can I do？ What have you done？” Make sure you stay away from them because theyre just gonna stress you out. Concentrate on your own thing. Concentrate on how much you revise and what you need to revise.

So my final tip on how to de-stress during exams is to 5）know your stuff. If you know that youve revised hard enough and you know that youre going to go into the exam comfortably knowing what you need to know， the stress will just fall away and you will feel a million times better.

So the top advice is “know your stuff” and youll wash away those exam stresses.

那么首先，大部分學生都會感到有壓力，明白這一點是很重要的，所以并不只是你有這種感覺。因此如果你感到有壓力，或者你感覺到有很多事情你應付不過來，很多學生都跟你一樣，所以不要認為只是你會這樣。

第一個建議是要確保你有充足的休息，因為你需要一點時間休息，只有這樣你才可以重新充滿活力。在復習期間休息的關鍵是，你得確保你真的騰出時間來休息。因為，如果你沒有合適地騰出時間，而是在休息時間還想復習的事情，那么你就無法重新充滿活力，所以你必須確保在復習的同時抽出時間好好休息。你可以踢足球，你可以在吧里放松，你甚至可以跟你的朋友去“閑蕩”一下，也可以玩X-Box PS3游戲機等等，不管用什么方式，能放松就好。只要確保它不同于你在復習時所做的事情，并確保給自己一段可以休息的時間。

我的第二個秘訣是在復習期間，要確保你能很好地鍛煉，并吃好，因為這樣的話你才可以保持精力充沛。如果你只是喝糖飲和吃甜食，你會崩潰的，而且你也無法很好地復習。所以請確保：（1）健康飲食——吃水果，多喝水，多吃蔬菜和營養(yǎng)食物；（2）確保足夠的運動。這里所說的運動并不是一直沖刺短跑或長跑或高難度的瑜伽。它可以只是去散一下步讓腦子清醒一點這么簡單。要知道，放松一下效果將大不同。

我的第三條建議是：遠離那些會讓你緊張的人。因為每個人都有朋友，是的，你們都有這樣的朋友，他們會在考試期間這樣說，“現(xiàn)在我已經(jīng)看了那本書四次左右了，我都可以在大腦里作關于每一個話題的思維導圖，并為每一個定義和分析點都做了注釋，但我……但我仍然認為我做的不夠多。那我還能做什么呢？你都做了什么？”確保你遠離他們，因為他們只會給你壓力。專注于自己的事情，專注于你自己復習了多少內(nèi)容，以及你還有什么是需要復習的。

我給大家在考試期間最后的減壓建議是——了解自己。如果你意識到你已經(jīng)做了足夠的努力去復習，知道你需要知道的東西，然后你就可以信心滿滿地去考試，那么壓力就會消失，你會感覺好一百萬倍。

所以最重要的建議是“了解你自己”，你終究會消除那些考試壓力的。