Anonymous

从小到大，我们经历的考试已然不少了，大考小考不计其数，显然有点家常便饭了。但是我想大部分人都不喜欢考试的吧，而且特别容易被考前的焦虑和紧张折磨，考后等待结果的焦急也很折磨人。对于结果，大家总是有种想见不敢见的冲动……犹记得读书时每次考试结束，成绩出来之后老师都会让我们自己总结经验教训，然后会请一些考得好的“童鞋”给大家分享“成功”秘诀。但那些秘诀是别人的，如何变为自己的才是关键，当然也要结合自身的情况，说到底还是要先了解自己。了解自己有什么，需要什么才是关键，对自己知根知底了，还怕不“知纸知笔”，百战不殆么。考试如此，人生亦如此。相信自己，你能行的，找个时间去“探视”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，今天我们来谈谈如何应对考试压力，因为你们大多数人都处于考试季中，这意味着你们会有压力感或觉得焦虑。所以，接下来我给大家谈谈应对的秘诀。

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，大部分学生都会感到有压力，明白这一点是很重要的，所以并不只是你有这种感觉。因此如果你感到有压力，或者你感觉到有很多事情你应付不过来，很多学生都跟你一样，所以不要认为只是你会这样。

第一个建议是要确保你有充足的休息，因为你需要一点时间休息，只有这样你才可以重新充满活力。在复习期间休息的关键是，你得确保你真的腾出时间来休息。因为，如果你没有合适地腾出时间，而是在休息时间还想复习的事情，那么你就无法重新充满活力，所以你必须确保在复习的同时抽出时间好好休息。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“闲荡”一下，也可以玩X-Box PS3游戏机等等，不管用什么方式，能放松就好。只要确保它不同于你在复习时所做的事情，并确保给自己一段可以休息的时间。

我的第二个秘诀是在复习期间，要确保你能很好地锻炼，并吃好，因为这样的话你才可以保持精力充沛。如果你只是喝糖饮和吃甜食，你会崩溃的，而且你也无法很好地复习。所以请确保：（1）健康饮食——吃水果，多喝水，多吃蔬菜和营养食物；（2）确保足够的运动。这里所说的运动并不是一直冲刺短跑或长跑或高难度的瑜伽。它可以只是去散一下步让脑子清醒一点这么简单。要知道，放松一下效果将大不同。

我的第三条建议是：远离那些会让你紧张的人。因为每个人都有朋友，是的，你们都有这样的朋友，他们会在考试期间这样说，“现在我已经看了那本书四次左右了，我都可以在大脑里作关于每一个话题的思维导图，并为每一个定义和分析点都做了注释，但我……但我仍然认为我做的不够多。那我还能做什么呢？你都做了什么？”确保你远离他们，因为他们只会给你压力。专注于自己的事情，专注于你自己复习了多少内容，以及你还有什么是需要复习的。

我给大家在考试期间最后的减压建议是——了解自己。如果你意识到你已经做了足够的努力去复习，知道你需要知道的东西，然后你就可以信心满满地去考试，那么压力就会消失，你会感觉好一百万倍。

所以最重要的建议是“了解你自己”，你终究会消除那些考试压力的。