双语：如何缓解考试焦虑

  Preparing for the Exam考前准备
  1.Seeking outside support.
  寻求他人帮助。
  ➤Vent about your exam stress to others.
  跟其他人聊聊，排解释放考试压力。
  考前如果感到紧张，不妨跟信得过的同学、朋友、家人或老师等聊一聊释放内心的压力。是你觉得比较热情、有同理心、积极乐观，能给你正向引导的人。切忌跟自己也满心焦虑的人倾诉，否则反受其累。
  ➤Consider professional counseling.
  焦虑状态严重，可求助专业咨询。
  如果自我调整，跟他人倾诉都没起到缓解作用。那可以考虑下寻求专业心理咨询了。现在找专业的心理咨询师倾诉解决问题，还是非常科学、靠谱的。
  2.Pack everything you need the night before.
  考试前一晚准备好必备物品。
  ➤Make a list of exam necessities.
  列一个考试必备清单，准备好一个勾选一个，确保不落下任何东西。
  ➤Prepare a bag with all the essentials.
  准备一个袋子把必备物品装好。
  例如准考证、身份证等证件类，铅笔、橡皮、直尺等文具类，还有手表、收音机、耳机&电池等工具类，当然还有水、纸巾&湿巾等个人必需品。
  3.Get enough sleep.
  充足的睡眠。
  ➤Commit to getting a full 8 hours of sleep or more during the night.
  确保晚上睡眠的时间至少8个小时。
  ➤If you have trouble sleeping,try making your bedroom pitch black,wearing earplugs,drinking warm milk before going to bed and so on.
  如果你入睡有困难，可以尝试把房间弄得毫不透光，可以带上耳塞防止噪音，可以睡前喝点温牛奶。总之，各种能帮助你入睡的方法都可以试试。
  当然，即便没睡好，也完全不用紧张！年轻人一两个晚上睡不好，根本不会太影响到第二天的精神状态，反倒你的担心会！不焦虑、不在意，反而有助睡眠。
  4.Eat healthy food.
  饮食健康。
  ➤Avoid high-fat,high-sugar,and high-caffeine food.
  避免高脂肪，高含糖，高咖啡因刺激性食物。
  ➤Instead,go for plenty of fruits and vegetables,whole grains,and lean proteins like fish.
  相反，应该多吃水果、蔬菜，全谷物和精蛋白食物比如鱼等。
  各位学生和家长，千万注意：营养均衡就好，不要过度补充，身体吃不消就适得其反了。
  Beating Stress During the Exam考中抗压
  5.Arrive early.早点到考场。
  ➤Do everything you can to show up on time or early for the exam.That way,you can sit down and relax for a few minutes before starting.You'll be able to gather your thoughts and focus on positive thinking.
  尽量准时或早到考场。这样，你可以在开始答题前就好好放松下自己。这种早到带来的放松状态还能帮你集中注意力，获得正面积极的思考。
  6.Keep positive self-talk.
  保持积极的心理暗示。
  ➤Throughout the test,you should keep focusing on positive thoughts.Tell yourself,"I've studied,I'm prepared."This will help keep your anxiety at bay because you'll know that it's within your power to do well on the exam.
  整个考试过程中，都要保持积极的心理暗示。告诉自己“我下了不少功夫学习，我准备好了”。这样就可以把焦虑拒之门外，因为你知道你有能力搞定考试。
  ➤Once negative thoughts such as“I'm not good at this subject.It will get screwed up!”or"If I fail this test,my life is over.”appear in your mind,analyze your illogical fears and replace them with positive ones like“As long as I do it at my normal level,there’s no problem and no regret.”or"A failed exam absolutely doesn't mean I will fail my life.There’re many other options.I can even re-take the exam.”
  当脑袋里出现负面想法，比如“这是我不擅长的科目，完了我肯定会考砸”或者“要是这次没考好，我的人生就完了”，你要试着分析鉴别你的非理性担忧，用积极的自我对话粉碎它们，告诉自己“只要我发挥出正常水平，就没问题也没遗憾了！”，“考试失败当然不代表人生也会失败，还有很多选择等着我，大不了重考一次！”
  7.Strive to relax when you feel tense.
  如果感觉过度紧张，努力尝试让自己放松下来。
  ➤When you tense up during the exam,do the following things to loosen up:take a few deep breaths.Stretch.Close your eyes for a few seconds.Stopping and taking a few moments to relax can help you ease anxiety gradually.
  考试紧张的时候，可以尝试下面的方法让自己放松下来：做几次深呼吸，伸展下肢体，闭上眼睛休息一会儿。停下笔，这样放松一段时间能帮你逐渐克服焦虑。
  8.Start with the easiest questions.
  从简单的题目开始。
  ➤Scan the exam before you start and look for your strong areas.Tackle these questions first.
  答题前先通览全卷，找到你擅长的部分。先解决这些能轻松到手的“西瓜”。
  ➤If you get stuck on a difficult question,skip it and return to it at the end if you have time.
  如果在难题上卡壳了，先跳过去，等后面有时间再回来解决。
  这样的答题策略可以帮你避免“前面难题做不出，后面易题没时间做”。而且你能解答出来的题越多，后面就会越做越有信心，越做越放松。也能给你留出更多时间来解答难题。
  Dealing with Post-Exam Stress考后释压
  9.Don’t think about it.
  考完一科就扔一科。
  ➤Keep in mind that once the exam is over,you can't go back and change anything about how it went.So,don't worry about it and just let it go.
  切记：一旦考完走出考场，你就没办法改变任何事情。所以，不要再去担心你的表现，考完一科就扔一科吧！
  ➤Avoid asking your classmates what they put for certain questions if that will just stress you out and keep yourself away from such discussions.
  如果你明知道跟同学讨论怎么解答某些考题会让自己焦虑，那就不要轻易开启这种讨论，同时还要让自己远离这种讨论。
  10.Take time off and treat yourself.
  好好休息下，犒劳下自己。
  ➤Clear your mind from thinking about the exam by doing something you enjoy;try to pick an activity that you typically get lost in.Exams are very stressful but you made it through.So,treat yourself with anything that makes you happy for a few moments and then start preparing for your next exam!
  让自己的思绪从考试中抽离出来，做点平时就享受陶醉的事情。考试确实让人压力重重，但是你成功克服它渡过了难关。所以，你应该好好犒劳下自己，做任何可以让你开心片刻的事情，然后用放松的状态准备下一场考试！