战胜考试压力,你能做到!

说起考试，想必大家都有各种各样的经历吧。记得小编当年参加考试可是紧张得不得了，担心自己没复习好、考砸会有什么后果……经历过各类考试后，小编的体会是：很多时候，我们考不好是由于紧张而没有发挥出自己的水平。考试就像在赛场上比赛，心态是关键。只要做好准备，考出自己应有的水平，就无愧于心了。套用一句老话，“平时如考时，考时如平时”，以下这篇文章也许就能帮你战胜考试压力！

阅读提示：本文虽然文字量大，但语言简单易懂，条理清晰，建议多读几遍。如果实在吃不消，不妨进行

分段阅读，并不影响对整篇文章的理解。

Is it true or false? Is A the right answer, or C? How do I solve this problem? I’m running out of time! If I fail this test, my parents are going to freak out[使焦躁]!

TESTS! They can be totally stressful!

It seems like no matter what grade or school you’re in, you’re always taking tests. And if you get anxious or nervous before and during a test, you’re not alone! Fortunately, test-taking can be a lot easier if you pick up some useful habits and skills.

We have lots of great advice to help you tackle “test stress” read on!

这是对还是错？究竟正确答案是A还是C？这道题应该怎么答？没时间了！如果这次考试不及格，爸爸妈妈可要急坏了！

考试！真是让人透不过气来！

看来不管读哪个年级或学校，你总是在不停地考试。在考试前或考试过程中感到紧张不安的可不止你一个！幸好，如果你养成好习惯，运用正确的技巧，考试会轻松得多。

我们为你准备了许多应对“考试压力”的好建议――继续看下去吧！

Under Pressure!

Do you know someone who never gets bothered by tests? Yeah, some people are lucky like that. But for most of us, taking tests can cause a lot of icky[讨厌的]

feelings and sensations, such as: trouble

concentrating[集中（注意力）]; low self-esteem; being

nervous or anxious; feeling depressed or down on yourself; nausea[反胃], indigestion[消化不良], diarrhea[腹泻], or other stomach problems; racing heartbeat or trouble breathing; trouble sleeping; sweaty or cold hands.

Spend a moment thinking about a test you have to take. Does it bring on any of these feelings? If so, that might mean you’re having some trouble dealing with the stress of the test.

Now that we know what stress feels like, let’s talk about where test stress comes from. Here are a few of the biggest causes of test stress:

Pressure from yourself. It’s important to do your best and study hard, but if you feel like you just can’t

stop pushing yourself to prepare or that you won’t be happy with anything but a high grade, that pressure can be hard to handle.

Pressure from parents and teachers. Most parents want to see great report cards[成绩单], and they can start pushing when test time comes around. For teachers, many schools want to show high test grades from their students. So they have high expectations for the teachers, who then have high expectations for the students!

Competition with friends. You love your best friend, but she’s always asking you how you did on the test you both just took. This is normal, but can add to some of the pressure you’re already feeling.

Past experience. If you had a bad time with a test in the past, or if you’ve done poorly on one or more tests, you could feel anxious about the next one.

Negative[消极的] thinking. If you’re convinced you’re going to fail, or you keep beating yourself up with thoughts like “I’m not smart enough” or “I never do well,” this can add a lot of stress.

Rumors[流言]. Sometimes, other students can spread rumors about a test. Rumors like “That teacher’s tests are totally impossible to pass!” can make you a lot more nervous.

In the next sections, we’ll cover some important ways that you can get rid of that stress, or at least manage it.

不堪重负！

你认识从来不为考试烦恼的人吗？对，有些人幸运地做到这点，但对于我们大多数人来说，考试会引起一连串讨厌的感觉和反应，例如：无法集中精神；缺乏自信；紧张不安；感到沮丧或瞧不起自己；恶心、消化不良、腹泻或其它胃部不适；心跳加速或呼吸困难；失眠；手心出汗或发冷。

花点时间想一想你要进行的考试。它会否让你产生以上任何一种感觉？如果是，那就意味着你在处理考试压力方面可能遇到困难。

既然我们知道了压力的感觉是怎样的，那就来谈谈考试压力从何而来吧。以下是引起考试压力的几个主要原因：

来自自身的压力。努力学习，做到最好无疑很重要，但如果你总是不停强迫自己准备考试，又或者只有高分才让你高兴，那这种压力会变得很难处理。

来自家长和老师的压力。多数家长都希望在成绩单上看到好成绩，当考试来临之际，他们就会开始施压。对于老师来说，许多学校都希望自己的学生考出好成绩，于是就会对老师有很高期望，而老师则会将这些期望寄托在学生身上！

朋友间的竞争。没错，你很喜欢你最要好的朋友，但是每次刚考完，她就问你刚才的测验考得怎样。这是很正常的事，但也会给你已有的压力雪上加霜。

过往经历。如果你曾经在某次考试有过不好的经历，又或者你有一两次考得很糟糕，那么下次考试你可能就会感到紧张。

消极想法。如果你认定自己会不及格，或总是让“我不够聪明”、“我不会考好”这类想法打击自己，压力自然大增。

l 传言。有时候，其他学生会散播关于测验的传言。像“绝对没有人能通过那位老师的测验！”这类传言会使你大为紧张。

在接下来的几部分，我们会讲到一些消除压力，或起码控制好它的重要方式。

Get Prepped[预备功课]

Studying is never fun,

especially when there are about a zillion[数不清的] other things you’d rather be doing. But the truth is, you’re a lot less likely to feel test stress if you are confident enough. In other words: be prepared for the test, and you probably won’t stress out.

But that’s easier said than done, right? You CAN get there by trying these solutions:

Do your daily work. As much as you can, stay on top of your homework every day. Don’t put off assignments[作业], and if you miss something because you were out of class, try to make it up right away. Think of your schoolwork as a long race: if you fall behind, you’ll just have to work all the harder to catch up.

Learn from mistakes. If you get a question wrong on a weekly quiz, or you get a poor mark on a homework assignment, don’t just forget about it. Make it a point to understand WHY you got it wrong. Look up the right answer or ask your teacher

for help. When the same sort of question shows up on your next test, you’ll know how to tackle[解决] it.

Make studying a regular routine. Don’t put off studying until the night before a test. Experts say that this sort of last minute “cramming[填鸭式的用功]” is a crummy[无用的] way to learn. Instead, review your class material on a regular basis.

做好功课

学习真无聊，尤其当你有千千万万其它想做的事情时。而事实上，如果你信心十足，考试压力自然会小许多。换句话说：考试前做好充分准备，你也许就不会感到不堪重压了。

但说起来容易，做起来难，对吧？试试这些解决方法，你能做到：

做好每天的功课。每天尽可能把功课放在首位，不要迟交作业。如果因为缺课而错过了什么，尽量马上补回来。把学习看作一次长跑吧：如果你落后了，就必须付出更多努力赶上。

从错误中学习。如果在每周一次的小测中做错了题目，或者某次作业得了很低分，不要就这样把它忘了。要特别注意它，弄明白为什么做错，查看正确答案或请教老师。当这个问题在下次测验再出现时，你就知道怎样解决它了。

有规律地学习。不要拖到考试前一晚才学习。专家说这种在最后关头的“填鸭式”用功是毫无意义的。相反，你应该在平时有规律地复习课堂资料。

Keep a Healthy Body and Mind

In the middle of studying and stressing, it’s easy to forget to take care of the most important thing: ourselves! Staying healthy both physically and mentally is a very big part of dealing with all kinds of stress, including test stress. Here are some important tips:

Get enough sleep. Make sure you go to bed on time and try to get at least eight hours of sleep at night. Follow this rule even when studying for a big test. Staying up to study until the late hours isn’t usually a good idea, because your brain gets fuzzy[模糊的] when you’re tired, and you probably won’t remember what you’re studying.

Eat right. Keep a balanced, nutritious[营养的] diet. Your brain does its best work when it gets turbo[涡轮] fuel from good food.

Get plenty of exercise. It’s super-important to keep your body in shape, because being in good health is one of the best ways to combat[抗击] stress.

Have some fun. If you study ALL the time, you’re

going to burn out[（精力）耗尽], and your stress levels will go way up. Make time to do whatever relaxes you, whether it’s watching a movie, or

listening to your favorite music. If

you’re happy and relaxed, your mind will be ready to hit the books and

prepare for the test.

身体棒棒，头脑棒棒

在学习和压力的双重夹击下，我们很容易忘记照顾好一件最重要的东西：那就是我们自己！保持身心健康是对抗所有压力，包括考试压力的重要一环。以下是一些重要提示：

保持充足睡眠。确保准时上床睡觉，晚上尽量保持至少八小时的睡眠，即使面对重要的大考也要遵守这个规律。通宵达旦地学习往往不是明智的办法，因为在极度疲累时，你的头脑会变得迷迷糊糊，你可能不记得自己复习的东西。

吃好。保持均衡、有营养的饮食。大脑在吸收了有益食物的“燃料”后才会进入最佳状态。

做大量运动。保持身体健康相当相当重要，因为健康的身体是抗击压力最有效的法宝之一。

适当娱乐。如果不分昼夜地学习，你会把身体搞垮，压力自然也会随之升级。腾出一点时间去做让你放松的事情，例如看场电影或听听喜欢的音乐。只要开心放松，头脑自然准备好攻克那些书本，为考试做好准备。

Conquer “Test Day Panic”

Sometimes, it all comes down to the big day. Maybe you thought you had everything under control but now, just hours before a test, you’re totally freaking. Or you have such a sense of nervousness about this day that you don’t even want to go to school. These types of feelings can sometimes erase[抹去] all the hard work and studying

you’ve done. But here are some ways to boost[提高]

your confidence and keep the panic under control:

Get a good night’s sleep. Getting a full night of sleep before a big test can be a HUGE help. You’ll feel better, think clearer, and be in a better mood to tackle anything the test can throw at you.

Eat a healthy breakfast. Food is the fuel for your body and brain, so eat a balanced breakfast on the morning of the test.

Forget the consequences[结果]. It’s important to know how important a test is, and what might happen if you fail. But once the day of the test arrives, you should try to put all this information out of your mind. Worrying about these things will just distract you from the task at hand. Try to keep your mind on the test itself, not on what the test means to your future.

Think positive. Say things to yourself that will boost your confidence. Tell yourself that you know the material and you know what’s coming. This test can’t scare you and you’re totally prepared to

ace[取得好成绩] it. Push negative thoughts out of your head. If you think confident, you’ll BE more confident.

战胜“考试日恐惧症”

有时候，你会在大日子那天垮下来。也许你认为一切都在自己的掌握之中，但现在，就在考试前几小时，你突然变得惊慌失措。又或者，这一天让你紧张到不想去学校。这类感觉有可能令你前功尽弃。下面我们为你提供几个增强自信、克制恐惧的方法：

好好睡上一觉。大考前一晚睡个好觉对你大有益处。你的感觉会更好，头脑更清晰，也有更好的状态去解决考试抛过来的

任何问题。

吃一顿健康的早餐。食物是身体和脑袋的燃料，所以你要在考试当天早上吃一顿均衡的早餐。

不要想结果。知道考试的重要性以及考砸的后果无疑是重要的，不过一旦大考日子到来，你应该把这些想法抛诸脑后。担心这些事情只会分散你对即将到来的考试的注意力。尽量把精力放在考试上面，不要想这次考试对将来有什么影响。

积极乐观一点。对自己说一些增强自信的话。告诉自己你熟悉材料，知道自己面对的是什么，这次考试吓不倒你，你有信心考好。把那些消极想法逐出你的头脑。只要想法积极，你自然会更有信心。

Some Terrific Test-Taking Tips

For many of us, the real stress begins when a test

actually starts. Here are several important ways to

manage that stress and do your best on an exam:

1. Show up on time. Arriving late might make you feel rushed[匆忙的] and nervous, and arriving too early could give you time to sit there and worry about things.

2. Expect and accept a little bit of stress. Don’t worry if you still have some stress while you begin the test. Almost everyone feels this. It’s there because you want to do your best. The key is to accept it and not let worrying about the stress make you even more stressed. Tell yourself, “I’m a little worried, but that’s okay. I’m going to do well on this test because I’m prepared.”

3. Read the directions. This will keep you from making simple mistakes and guarantee that you won’t have to waste time going back and redoing any work because you didn’t understand the directions.

4. Pace yourself. Your test will probably be timed. Know ahead of time how many questions there are and how quickly you will have to move through each one. Don’t focus on the clock as time ticks away, but glance up every once in a while to make sure you’re not falling behind pace.

5. Don’t rush. Try to keep a good pace…but never rush through a question. Make sure you understand what is being asked, then make sure you think clearly about your answer.

6. Don’t get distracted. Keep your eyes on your paper. Don’t look at the students around you. Because if they’re

nervous, it could make you nervous; and if they’re

confident-looking, it could make you wonder why it’s so easy for them. Another reason to stay focused on your own test is that if you start looking around the room, a teacher might think you’re trying to cheat.

7. Focus on the stuff you know. What happens if you come across a question that absolutely stumps[难住] you or seems impossible to answer? Well, since most tests are timed, you should probably skip[跳过] a question like this and move on to the next one. After all, you don’t want to spend ten minutes on a super-hard question, only to have time run out so you have to leave easier questions blank. In other words: if you get stuck[卡住的], don’t stay stuck. Pass on the questions and come back if you have time. You might come up with the answer to the hard question while you’re

answering an easier one!

8. Use all your time. If you happen to finish the test before time is up, don’t sit there staring into space. Go back over the questions, especially the ones that seemed hard, and check your work. Fixing obvious mistakes can help boost your grade, and is way better than just waiting for the clock to run out.

And finally, one more important thing. Once the test is over, try not to think about it for a while. Instead of worrying about what grade you might get, reward yourself for making it through the test. Go hang with your friends, or spend an

afternoon doing something that makes you happy. You can’t do anything to change your grade now, and more tests will come along soon. So just enjoy the fact that you’re finished with one!

应考指南大放送

对于大多数人来说，真正的压力在考试开始才会出现。以下是几个很重要的方法，可以帮你处理好压力，让你在考试中做到最好：

1. 准时到考场。迟到会令你仓促紧张，自乱阵脚；而太早到则让你有时间坐着胡思乱想。

2. 预见并接受少许压力的存在。考试开始后如果还是感觉有压力，不要担心。几乎每个人都会这样。压力的存在是因为你想尽力考好。处理这种情况的关键是接受它，不要让担心压力的情绪使你更紧张。告诉自己：“我有点儿紧张，但没关系，这次考试我会考好的，因为我做好准备了。”

3. 看清说明。这可以防止你犯简单的错误，让你不必浪费时间回头重做那些因为没搞清说明而做错的内容。

4. 掌握好时间。考试大多是限时的。提前弄清楚一共有多少道题，完成每道题需要用多少时间。不要老盯着时钟看，时间正一分一秒地过去；你应该隔一段时间抬头看时间，保证跟上速度。

5. 不要匆忙做题。尽量保持良好的速度……但千万不要匆匆忙忙地做题。确保自己看清楚题目问的是什么，想清楚答案才作答。

6. 不要走神。眼睛时刻看着试卷，不要看周围的同学。因为如果他们神色紧张，你可能也会紧张起来；如果他们看起来信心十足，就会令你疑惑为什么他们觉得题目这么简单。把注意力集中在自己的试卷上的另一个原因是，一旦你开始东张西望，老师可能会认为你想作弊。

7. 把精力集中在你懂的问题上。当一个问题把你完全难住，或者让你觉得根本没可能解答时，怎么办？由于多数考试都是限时的，你应该跳过这类题目，转到下一题。毕竟，你可不想在一个超难的问题上浪费十分钟，而后发现时间不够，不得不放弃比较简单的问题吧。换句话说：如果被卡住了，不要纠缠下去。跳过这些题目，如果有时间再回头。在解答简单题目时，说不定你会想到难题的答案！

8. 充分利用时间。如果你在考试结束前完成试卷，不要坐着发呆。重新过一次题目，特别是那些比较难的，检查自己做得怎样。改正明显的错误有助提高分数，而且比干坐着等结束要好得多。

最后，很重要的一点。考试一旦结束，暂时别去想它。不要担心考得什么分数。奖励一下自己完成了考试。和朋友出去玩玩，或者花一个下午做自己喜欢做的事情。现在你已经无法改变分数了，而更多考试接踵而来。所以你应该为完成其中一场感到高兴！