心理學家支招:如何克服考試焦慮?

10 top tips to overcom exam tension by psychologists
心理學家支招10種辦法克服考試焦慮

1. Get help: ask a teacher or tutor about how to revise, and exam skills
尋求幫助：向老師或導師請教複習方法和考試技巧。

2. Take rests: If your mind is tired, it will not remember well.
勞逸結合：如果你的腦子處於疲勞狀態，就不可能很好的記憶。

3. Plan your work: revise at times when you know you will work at your best.
做好計劃：當你狀態良好時再複習。

4. Stay healthy: get enough sleep, eat sensibly.
保持健康：睡眠要充足，飲食要合理。

5. Exercise: you need exercise to work well. Walk, run, play sport—whatever you enjoy.
加強鍛鍊：要想學得好，就要多做你喜歡的運動：散步、跑步等。

6. Be positive: stop thinking about the future and failing.
保持樂觀：不要過多考慮未來和失敗。

7. Do your best: no-one can do more than this.
盡力而爲：木有人能做到完美，盡心盡力就好。

8. Be alert: if you feel ill, talk to someone about your worries.
保持警覺：如果你感覺不好，把你的煩惱傾訴掉。

9. BUT: Don't be too relaxed! Some stress over exams makes you work hard for them.
但是：也不能太放鬆！適度的壓力能讓你保持努力的狀態。

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：如果在交卷後和你的朋友討論讓你感覺不好，那麼就不要討論了！事實上，一旦交卷，就連想都不要再想了。一切已經無法改變了，不管你答的怎樣

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，如果你是在晚上學習，那麼不要在學習結束後馬上睡覺。因爲這時你的腦子處於興奮的運轉狀態。做些別的事情，比如散步或者運動，總之做些能讓你徹底放鬆下來的事情。