5条策略，帮你克服考试焦虑

We've all been there - tapping our pencil, bouncing our knees, wiggling our feet- filled with test anxiety right before the big test. When you're sitting in the desk, it's a little too late to manage your stress physically. Sure, you can take some calming breathswhile tensing and relaxing those muscles, but the toughest test anxiety war can be waged in your head.

我们都有过这样的情况：在一场大考之前焦虑不已，敲笔、拍膝盖或者晃脚。当你坐在书桌前时，再去解决生理上的压力已经有点迟了。当然，你可以通过收紧和放松肌肉来深呼吸，使自己镇定，但是，你脑海中的考试焦虑会进行得如火如荼。

The following five test anxiety tips will help get those nerves settled right before you take the big test. So read on!

下面的五个应对考试焦虑的建议可以帮你在大考前放松神经。读下去吧！

Test Anxiety Tip #1: Set Realistic Expectations.

建议一： 制定符合实际的期望

You may never score perfectly on the SAT, GRE, or GMAT and you know what? That's okay! Drop the image of who you think you should be. Before you head to the testing center, set a realistic goal for yourself (no one else) before you ever arrive. Practice with a test booklet, so you know what you can and can't do. Part of your test anxiety may be coming from lofty expectations.

你可能永远不会在学业能力倾向测验、研究生入学考试或研究生管理专业入学考试中表现得完美无缺。你知道吗？那也没关系呀！将你脑海中对自己的定位抹去。在你参加考试之前，为自己（而非别人）设定一个符合实际的目标。做做测试手册，你就可以知道自己的能力范围了。你的考试焦虑有一份可能来自过高的期望。

Test Anxiety Tip #2: Say, "I choose to."

建议二：你可以说：“我选择去。”

Instead of saying "I have to take this test," wrap your lips around this phrase: "I choose to take this test." By focusing on the fact that the test you're taking is set up by your own design, you take ownership of the stressor and that possession can have a relaxing effect, calming your test anxiety down a little bit.

Test Anxiety Tip #3: Use Positive Imagery

与其说“我不得不参加这次考试”，还不如说“我选择参加这次考试。”如果你把注意力集中在参加考试是出于自己意愿这个事实上，你就会成为压力的主导者，从而使得自己放松下来，也使自己的考试焦虑缓解。

Obviously, the most relaxing place in the world is not a classroom – all those right angles and hard textures don't make for serenity. But if you can mentally transport yourself to a place that is soothing to you from the comfort (or lack thereof) of your desk chair,  you can ease some of the test anxiety building inside of you. Bury your toes in imaginary sand. Feel the warmth of the sun on your shoulders. Listen for the lap of waves breaking against a warm beach. Pour yourself mentally into a hammock by the beach and calm your nerves a little bit. You'll be surpirsed how much test anxiety you can alleviate by just transporting yourself to a place without a ticking clock.

显然，世界上最使人放松的地方绝不是教室。教室里那些直角和坚硬的质地不会使人平静。但是，如果你可以利用舒适的（或者不是）椅子在心理上将自己带到一个安宁的地方，从而缓解一些内心的考试焦虑。发挥你的想象力吧。感受肩上阳光的温暖，聆听波浪拍打在温暖沙滩上的声音。想象你自己是在海滩上的吊床上，一点点地镇静下来。你会惊讶地发现，通过想象自己置身于一个地方可以大大减轻自己的考试焦虑。

Test Anxiety Tip #4: Repeat an Uplifiting Phrase

建议四：重复加油口号

Much of our test anxiety comes from our own lack of confidence, and since your cheering section can't sit with you during the test and root for you, you're going to have to boost your own morale. One good strategy? Make like the monk, and repeat a positive mantra. Try a phrase like, "I can do this," or "I deserve to achieve my goals." Say something positive to yourself for a quick confidence boost, and who knows! You may just start believing it.

我们的考试焦虑很大一部分源于缺乏自信，因为你不可能在考试时让啦啦队坐在旁边为你打气，你就得自己给自己鼓劲。这是个好主意吧？你要像个和尚一样，嘴里不停地重复着积极的咒语。你可以试试这样的话：“我可以做到”或“我应该实现自己的目标。”对自己说些积极的话来快速地激发信心，谁知道呢！你也许就会开始相信了。

Test Anxiety Tip #5: Squash Negative Voices

建议五：抛开消极的想法

We all have them in our lives – the naysayers. Those people who aren't happy with their own lives and want to pull us down into the muck. Maybe they've told you you'd never make it to grad school. Maybe they said you'd bomb the big test. Those thoughts can leave you burning with test anxiety.

生活中我们都会碰到摇头族。这些人对自己的生活不满意，还想把别人也一起拉下水。也许他们会告诉你说，你绝对不可能考上研究生。也许他们会说你会弄砸一场大型考试。这些想法都会使你陷入焦虑中。

Before testing, take a few moments to jot down the negative things you've heard on a scrap sheet of paper. Then, compose some rebuttals. If someone has always told you you'd never amount to much, then counter with the fact that you're sitting for this big test, one that could possibly alter your future for the better. Maybe someone else told you your test was impossible to ace. Write down the name of the test prep aid you used to prepare yourself.

考试之前，你可以在一张废弃的纸张写下这些负面的东西，然后，写出反驳意见。如果有人总是对你说你没什么了不起，你就可以用一个事实来反驳他们，就是你在准备一场可能会使你的未来变得更好的考试。也许其他人会告诉你，你不会通过这场考试。你可以写下为考试所做的准备的事物的名称。

As an added test anxiety relief, wad up the entire piece of paper and toss it into the trash.

为了更多地减轻你的考试焦虑，你可以将纸揉成一团，然后丢进垃圾桶。