韋博英語首頁 韋博英語新聞中心 新聞詳情

致考試黨和家長們:一切都已成定局,做到這10點還有救!

來源:韋博

|

時間:2017.10.13

分享

2017年的高考正在如火如荼的進行,這兩天小編的朋友圈已被各種高考相關的段子刷屏。一直致力于幫助大家學好英語的小韋今天不是來分享解題神技巧,也不是幫大家臨時抱佛腳惡補“高考英語必知語法點/高分作文句型/高頻詞匯”。


在小韋看來,與其臨時抱佛腳,不如調整好心態,該得的分抓到,該有的水平正常發揮出來。為此,小韋貼心整理了10個小貼士,涵蓋考試前、中、后期。強烈安利給明天還要考試的高考黨和將迎來小考、中考、期末考的各類考試黨及家長們,相信你們耐心看完會有不一般的收獲。


Preparing for the Exam 考前準備

1.Seeking outside support.

尋求他人幫助。

 

Vent about your exam stress to others.

跟其他人聊聊,排解釋放考試壓力。

 

考前如果感到緊張,不妨跟信得過的同學、朋友、家人或老師等聊一聊釋放內心的壓力。最好是你覺得比較熱情、有同理心、積極樂觀,能給你正向引導的人。切忌跟自己也滿心焦慮的人傾訴,否則反受其累。

 

Consider professional counseling.

焦慮狀態嚴重,可求助專業咨詢。

 

如果自我調整,跟他人傾訴都沒起到緩解作用。那可以考慮下尋求專業心理咨詢了。現在找專業的心理咨詢師傾訴解決問題,還是非常科學、靠譜的。

 

2. Pack everything you need the night before.

考試前一晚準備好必備物品。

 

Make a list of exam necessities.

列一個考試必備清單,準備好一個勾選一個,確保不落下任何東西。

 

Prepare a bag with all the essentials.

準備一個袋子把必備物品裝好。

 

例如準考證、身份證等證件類,鉛筆、橡皮、直尺等文具類,還有手表、收音機、耳機&電池等工具類,當然還有水、紙巾&濕巾等個人必需品。

 


3.Get enough sleep.

保證充足的睡眠。

 

Commit to getting a full 8 hours of sleep or more during the night.

確保晚上睡眠的時間至少8個小時。


If you have trouble sleeping, try making your bedroom pitch black, wearing earplugs, drinking warm milk before going to bed and so on.

 如果你入睡有困難,可以嘗試把房間弄得毫不透光,可以帶上耳塞防止噪音,可以睡前喝點溫牛奶。總之,各種能幫助你入睡的方法都可以試試。

 

當然,即便沒睡好,也完全不用緊張!年輕人一兩個晚上睡不好,根本不會太影響到第二天的精神狀態,反倒你的擔心會!不焦慮、不在意,反而有助睡眠。

 

4. Eat healthy food.

飲食健康。

 

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,應該多吃水果、蔬菜,全谷物和精蛋白食物比如魚等。

 

各位學生和家長,千萬注意:營養均衡就好,不要過度補充,身體吃不消就適得其反了。


Beating Stress During the Exam 考中抗壓


5. Arrive early. 早點到考場。

 

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.

盡量準時或早到考場。這樣,你可以在開始答題前就好好放松下自己。這種早到帶來的放松狀態還能幫你集中注意力,獲得正面積極的思考。



6. Keep positive self-talk.

保持積極的心理暗示。

 

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.

整個考試過程中,都要保持積極的心理暗示。告訴自己“我下了不少功夫學習,我準備好了”。這樣就可以把焦慮拒之門外,因為你知道你有能力搞定考試。

 

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.”


當腦袋里出現負面想法,比如“這是我不擅長的科目,完了我肯定會考砸”或者“要是這次沒考好,我的人生就完了”,你要試著分析鑒別你的非理性擔憂,用積極的自我對話粉碎它們,告訴自己“只要我發揮出正常水平,就沒問題也沒遺憾了!”,“考試失敗當然不代表人生也會失敗,還有很多選擇等著我,大不了重考一次!”

7. Strive to relax when you feel tense.

如果感覺過度緊張,努力嘗試讓自己放松下來。

 

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.


考試緊張的時候,可以嘗試下面的方法讓自己放松下來:做幾次深呼吸,伸展下肢體,閉上眼睛休息一會兒。停下筆,這樣放松一段時間能幫你逐漸克服焦慮。

 


8. Start with the easiest questions.

從簡單的題目開始。

 

Scan the exam before you start and look for your strong areas. Tackle these questions first.

答題前先通覽全卷,找到你擅長的部分。先解決這些能輕松到手的“西瓜”。


If you get stuck on a difficult question, skip it and return to it at the end if you have time.

如果在難題上卡殼了,先跳過去,等后面有時間再回來解決。

 

這樣的答題策略可以幫你避免“前面難題做不出,后面易題沒時間做”。而且你能解答出來的題越多,后面就會越做越有信心,越做越放松。也能給你留出更多時間來解答難題。

 

Dealing with Post-Exam Stress 考后釋壓

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.

切記:一旦考完走出考場,你就沒辦法改變任何事情。所以,不要再去擔心你的表現,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.

如果你明知道跟同學討論怎么解答某些考題會讓自己焦慮,那就不要輕易開啟這種討論,同時還要讓自己遠離這種討論。

 


10. Take time off and treat yourself.

好好休息下,犒勞下自己。


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!

讓自己的思緒從考試中抽離出來,做點平時就享受陶醉的事情。考試確實讓人壓力重重,但是你成功克服它渡過了難關。所以,你應該好好犒勞下自己,做任何可以讓你開心片刻的事情,然后用放松的狀態準備下一場考試!

推薦閱讀

2018年韋博英語北京區域“領航員盛典”落幕

2018.11.13

聚光燈下的天生優秀

2018.09.12

搞事情!北京、西安、成都等九城奔跑助力,發生了什么......

2018.05.31

close3
_icon26
_icon28
pageSeachBtn
通用英語
英語口語
在線英語
出國考試英語
青少年英語
少兒英語
職場英語
海外游學