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.

我們都有過(guò)這樣的情況：在一場(chǎng)大考之前焦慮不已，敲筆、拍膝蓋或者晃腳。當(dāng)你坐在書桌前時(shí)，再去解決生理上的壓力已經(jīng)有點(diǎn)遲了。當(dāng)然，你可以通過(guò)收緊和放松肌肉來(lái)深呼吸，使自己鎮(zhèn)定，但是，你腦海中的考試焦慮會(huì)進(jìn)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!

下面的五個(gè)應(yīng)對(duì)考試焦慮的建議可以幫你在大考前放松神經(jīng)。讀下去吧！

Test Anxiety Tip #1: Set Realistic Expectations.

建議一： 制定符合實(shí)際的期望

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.

你可能永遠(yuǎn)不會(huì)在學(xué)業(yè)能力傾向測(cè)驗(yàn)、研究生入學(xué)考試或研究生管理專業(yè)入學(xué)考試中表現(xiàn)得完美無(wú)缺。你知道嗎？那也沒關(guān)系呀！將你腦海中對(duì)自己的定位抹去。在你參加考試之前，為自己（而非別人）設(shè)定一個(gè)符合實(shí)際的目標(biāo)。做做測(cè)試手冊(cè)，你就可以知道自己的能力范圍了。你的考試焦慮有一份可能來(lái)自過(guò)高的期望。

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

建議二：你可以說(shuō)：“我選擇去。”

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

與其說(shuō)“我不得不參加這次考試”，還不如說(shuō)“我選擇參加這次考試。”如果你把注意力集中在參加考試是出于自己意愿這個(gè)事實(shí)上，你就會(huì)成為壓力的主導(dǎo)者，從而使得自己放松下來(lái)，也使自己的考試焦慮緩解。

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.

顯然，世界上最使人放松的地方絕不是教室。教室里那些直角和堅(jiān)硬的質(zhì)地不會(huì)使人平靜。但是，如果你可以利用舒適的（或者不是）椅子在心理上將自己帶到一個(gè)安寧的地方，從而緩解一些內(nèi)心的考試焦慮。發(fā)揮你的想象力吧。感受肩上陽(yáng)光的溫暖，聆聽波浪拍打在溫暖沙灘上的聲音。想象你自己是在海灘上的吊床上，一點(diǎn)點(diǎn)地鎮(zhèn)靜下來(lái)。你會(huì)驚訝地發(fā)現(xiàn)，通過(guò)想象自己置身于一個(gè)地方可以大大減輕自己的考試焦慮。

Test Anxiety Tip #4: Repeat an Uplifiting Phrase

建議四：重復(fù)加油口號(hào)

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.

我們的考試焦慮很大一部分源于缺乏自信，因?yàn)槟悴豢赡茉诳荚嚂r(shí)讓啦啦隊(duì)坐在旁邊為你打氣，你就得自己給自己鼓勁。這是個(gè)好主意吧？你要像個(gè)和尚一樣，嘴里不停地重復(fù)著積極的咒語(yǔ)。你可以試試這樣的話：“我可以做到”或“我應(yīng)該實(shí)現(xiàn)自己的目標(biāo)。”對(duì)自己說(shuō)些積極的話來(lái)快速地激發(fā)信心，誰(shuí)知道呢！你也許就會(huì)開始相信了。

Test Anxiety Tip #5: Squash Negative Voices

建議五：拋開消極的想法

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.

生活中我們都會(huì)碰到搖頭族。這些人對(duì)自己的生活不滿意，還想把別人也一起拉下水。也許他們會(huì)告訴你說(shuō)，你絕對(duì)不可能考上研究生。也許他們會(huì)說(shuō)你會(huì)弄砸一場(chǎng)大型考試。這些想法都會(huì)使你陷入焦慮中。

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.

考試之前，你可以在一張廢棄的紙張寫下這些負(fù)面的東西，然后，寫出反駁意見。如果有人總是對(duì)你說(shuō)你沒什么了不起，你就可以用一個(gè)事實(shí)來(lái)反駁他們，就是你在準(zhǔn)備一場(chǎng)可能會(huì)使你的未來(lái)變得更好的考試。也許其他人會(huì)告訴你，你不會(huì)通過(guò)這場(chǎng)考試。你可以寫下為考試所做的準(zhǔn)備的事物的名稱。

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

為了更多地減輕你的考試焦慮，你可以將紙揉成一團(tuán)，然后丟進(jìn)垃圾桶。

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