心理学家支招:如何克服考试焦虑?

10 top tips to overcom exam tension by psychologists

心理学家支招10种办法克服考试焦虑

1. Get help: ask a teacher or tutor about how to revise, and exam skills

寻求帮助：向老师或导师请教复习方法和考试技巧。

2. Take rests: If your mind is tired, it will not remember well.

劳逸结合：如果你的脑子处于疲劳状态，就不可能很好的记忆。

3. Plan your work: revise at times when you know you will work at your best.

做好计划：当你状态良好时再复习。

4. Stay healthy: get enough sleep, eat sensibly.

保持健康：睡眠要充足，饮食要合理。

5. Exercise: you need exercise to work well. Walk, run, play sport—whatever you enjoy.

加强锻炼：要想学得好，就要多做你喜欢的运动：散步、跑步等。

6. Be positive: stop thinking about the future and failing.

保持乐观：不要过多考虑未来和失败。

7. Do your best: no-one can do more than this.

尽力而为：木有人能做到完美，尽心尽力就好。

8. Be alert: if you feel ill, talk to someone about your worries.

保持警觉：如果你感觉不好，把你的烦恼倾诉掉。

9. BUT: Don't be too relaxed! Some stress over exams makes you work hard for them.

但是：也不能太放松！适度的压力能让你保持努力的状态。

10. Be sensible: if it upsets you to talk to your friends about an exam when it is finished, don't do it! In fact, don't even think about the exam you have finished. What is done is done. You cannot change what you have written!

保持理智：如果在交卷后和你的朋友讨论让你感觉不好，那么就不要讨论了！事实上，一旦交卷，就连想都不要再想了。一切已经无法改变了，不管你答的怎样

PS:

If you are studying in the evening, don't go straight to bed afterwards. Your mind will still be 'going round and round'. Do something else, maybe walk or get exercise. Choose something that will relax you, and make you think of other things.

另外，如果你是在晚上学习，那么不要在学习结束后马上睡觉。因为这时你的脑子处于兴奋的运转状态。做些别的事情，比如散步或者运动，总之做些能让你彻底放松下来的事情。