| DO you blank out, freeze up or feel so nervous in exams that you have trouble writing answers to questions that you knew just last night? | 你有没有在考试时头脑一片空白、发呆或者异常紧张，以致很难写出昨晚你刚记过的问题的答案？ | |
| If so, you likely have a case of test anxiety. | 如果你这样的话，那你可能属于考试焦虑症者。 | |
| But, don't panic. By recognizing the problem, you are taking the first step towards overcoming it. | 但请不必惊慌。当你认识到这个问题，你已经迈出了解决它的第一步。 | |
| Believe it or not, a touch of nervousness can sharpen your mind, allowing you to perform more quickly. This is because under stress, the body releases the hormone adrenaline, which prepares it for something important that will happen. However, too much anxiety can result in sleeplessness, loss of appetite before tests, and poor performance. Some people might feel shaky, hot, or even sick. | 不管你是否相信，轻微的紧张会使你的思维变得敏锐，反应更迅速。这是因为在压力之下，体内会释放出肾上腺素，为即将出现的重要时刻而做准备。可是，如果过度焦虑则会引起失眠、考试前没有食欲以及表现不好。一些人还可能会感觉体虚、急躁甚至不舒服。 | |
| If you worry a lot or are a perfectionist, you are more likely to have trouble with test anxiety. Those who have prepared poorly for a test or have had negative experiences taking tests may also experience test anxiety. | 如果你担忧过多或者是个完美主义者，你更有可能会患考试焦虑症。那些没有为考试做好准备或者有过失败经历的人可能也会出现考试焦虑症。 | |
| When you feel a storm of anxiety coming on, stop what you're doing and make your mind a blank. If possible, actually tell yourself to 'STOP!' This will get your mind off the stress. | 当你感觉到焦虑感即将袭来时，停下来什么都不要做，什么都不要想。如果可能的话，对自己说声：“停下！”这会使你的情绪从紧张中摆脱出来。 | |
| Then think of being at a place of comfort and let your body relax. As you continue the test, find questions you know the answers to and answer them first. This will help restore your confidence. | 然后，想象自己身在一处舒服的地方，让身体放松下来。在你继续考试的时候，先回答那些你知道答案的题目。这会帮助你恢复信心。 | |
| Talk to yourself using positive language. Make it a habit to replace each negative thought with a logical reason. For example: "I've studied hard and I know the material, so I’m ready to do the best I can." | 要对自己说些积极向上的话。打消每个消极的念头，找到合理的理由，将之形成习惯。比如说：“我很努力学习，知道那些内容，所以我准备做到最好。” | |
| Another thing you can do is to learn to accept mistakes. In fact, they can be valuable learning opportunities. | 你还可以学着接受错误。其实错误本身都是珍贵的学习机会。 | |
| Last but not least, start test preparation early - three to five days ahead of the quiz or test. After all, good study habits and skills - for example, time management and note-taking - will give you the feeling that you are in control. | 最后一点也很重要，早日着手准备考试——在测验或考试前三五天。毕竟，良好的学习习惯和技能——比如时间安排和记笔记——会使你安之若素。 |
(from page 6, 21st Century Teens Senior Edition Issue No.247-248)
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