王子公主请上岸
“考研备考，就像黑屋子里洗衣服，你不知道洗干净了没有，只能一遍一遍地去洗。等到上了考场那一刻，灯光亮了。你发现，只要你认真洗过了，那件衣服光亮如新。而你以后，每次穿这件衣服都会想起那段岁月。”
明天，一年一度的考研日。愿你所有的努力都不被辜负，愿你所经历的苦楚让你成为更好的自己。
每年这个时候，我都会翻一翻去年今日的留言区，看着一个个熟悉又陌生的ID和头像，就好像班主任送走了一届又一届的学生，感慨万千，时间总是那么快。
谢谢一路相伴，未来还有更广阔的天空等着你！梦想成真，一研为定！
🤔️小作业：
1. What triggers the sympathetic nervous system in the context of test anxiety, as discussed in the article?
A) The need for relaxation and calmness
B) Preparing for a physical response like fight-or-flight
C) Engaging in cognitive tasks like reading
D) Activating the parasympathetic nervous system
A) It enhances fight-or-flight responses.
B) It promotes relaxation and cognitive functioning.
C) It increases muscle tension and alertness.
D) It focuses on physical activities over cognitive tasks.
无注释原文：
What's the “Anxiety” in “Test Anxiety”?
From: Psychology Today
Jasmine is on my Zoom screen, and her session is about to begin. She is twirling her hair. As she starts talking, the rate and intensity of the twirling increases. “My psychology AP exam is on Friday,” she tells me, “And I'm freaked out about it. There's so much material! I'll never learn it all. What happens if I get a question I can't answer? And if I don't get a good grade, it's going to mess up my college application.”
Past, Present, and Future
Jasmine has just enumerated the three-fold nature of “test anxiety”: past, present, and future. Past: I didn't study enough. Present: I won't be able to answer the questions. Future: A low score is going to be a disaster.
All of these have a common root: The word “anxiety” derives from the Latin cognate, angustus, meaning narrowing or constriction. In all three cases the “narrowing” or “constriction” describes what's happening in Jasmine's nervous system. Basically, the sympathetic branch—fight-or-flight—has switched on, her blood vessels have constricted, and her muscles have contracted as if she's preparing to do battle or run away. This is exactly the opposite of what will be required of Jasmine when she's taking the test: She'll be sitting in a chair, reading and answering questions. Hard to do when her whole nervous system is screaming, Get me out of here!
To transform Jasmine's test anxiety I trained her to turn on her parasympathetic nervous system.
Commonly known the “rest and digest” branch, the parasympathetic nervous system plays an important role in thinking and learning by promoting a state of relaxation and calmness that is conducive to cognitive functioning. When the parasympathetic nervous system is activated, it reduces stress and anxiety, which can help to improve focus, attention, and concentration. It also promotes the release of acetylcholine, a neurotransmitter that is essential for learning and memory.
Breathing, Grounding, and Sensing
There are three simple tools for engaging the parasympathetic branch: breathing, grounding, and sensing. Breathing means a steady flow of inhale and exhale (more directed to the belly than the upper chest); grounding means feeling the chair and the floor supporting you; and sensing means turning on and tuning in to one or more of the five senses.
In more than 40 years of coaching test-takers, I have observed how often they hold their breath, how tense and ungrounded they are, and how unaware they are of feeling the touch of clothes on their own bodies. No wonder people are exhausted by the end of a long test! They've been fighting the most important requirement for taking the test: to be present. They just want to escape. When they use the three calming tools, they create the state necessary for sitting still, thinking, remembering, reasoning, and, ultimately, answering questions.
Students—and other test takers—need to practice using the calming tools while they are studying and taking practice tests or question samples. Practicing using the tools replaces the old habit (of constricting, tensing, and wanting to flee) with the new habit designed to stay calm and get the job done.
We all face countless tests in everyday life. Unexpected, unwanted things happen to everyone. Wouldn't it be a whole lot better—and wouldn't we live a whole lot longer—if we faced the tests by being calm? In case you're wondering, the answer is “Yes!”
But the real question is: Instead of amping students up through endless comparison and competition, why don't we teach them how to stay calm?
- ◆ -
注：完整题目见本文开头；中文文本为机器翻译并非一一对应，仅供参考
含注释全文：
What's the “Anxiety” in “Test Anxiety”?
From: Psychology Today
Jasmine is on my Zoom screen, and her session is about to begin. She is twirling her hair. As she starts talking, the rate and intensity of the twirling increases. “My psychology AP exam is on Friday,” she tells me, “And I'm freaked out about it. There's so much material! I'll never learn it all. What happens if I get a question I can't answer? And if I don't get a good grade, it's going to mess up my college application.”
我在视频会议平台Zoom上看到贾斯敏（Jasmin）上线了，她的辅导即将开始。她在捻搓着头发。当她开始说话时，捻搓的速度和力度都增加了。“我的心理学AP考试将在周五举行，”她告诉我，“我很担心。材料太多了！我永远学不完。如果遇到答不上来的问题怎么办？如果考不好，会影响我的大学申请。”
session
session /ˈseʃ.ən/ 1）表示“（议会等机构的）会议；（法庭的）开庭”，英文解释为“a formal meeting or series of meetings of an organization such as a parliament or a law court”举个🌰：The parliamentary session is due to end on 10 November. 议会会议将于11月10日结束。
2）表示“（从事某项活动的）一段时间（或集会）；一场；一节”，英文解释为“a period of time or meeting arranged for a particular activity”举个🌰：The runner twisted his ankle in a training session. 这位赛跑运动员在训练时扭伤了脚踝。
3）表示“学年；学期；上课时间”，英文解释为“at a college, any of the periods of time that a teaching year or day is divided into, or the teaching year itself”举个🌰：He taught a class during the summer session. 在夏季开学期间他教了一堂课。
twirl
twirl /twɜːl/ 表示“（使）旋转;（使）转动;（使）缠绕”，英文解释为“to (cause to) give a sudden quick turn or set of turns in a circle”举个🌰：She danced and twirled across the room. 她在房间里转着圈跳舞。
intensity
intensity /ɪnˈten.sə.ti/ 1）表示“强烈；剧烈”，英文解释为“the quality of being felt strongly or having a very strong effect”举个🌰：The explosion was of such intensity that it was heard five miles away. 爆炸的巨响5英里以外都能听见。
2）表示“（感情或看法的）强烈；认真；全情投入”，英文解释为“the quality of being very serious and having strong emotions or opinions”举个🌰：The intensity of their relationship was causing problems. 他们关系中所牵涉的感情强烈得引发了问题。
freak (sb) out
freak (sb) out表示“使…极度激动”，英文解释为“to become or cause someone to become extremely emotional”举个🌰：He freaked out when he heard he'd got the job. 他听到自己得到了那份工作后欣喜若狂。
mess sth up
表示“搞砸，弄糟”，英文解释为“to spoil or damage something, or to do something wrong or badly”举个🌰：I messed up my chances of becoming a great singer. 我觉得自己已把成为一名伟大歌手的机会毁掉了。You really messed up this time. 这次你的确把事情搞砸了。
Past, Present, and Future 过去、现在和未来
Jasmine has just enumerated the three-fold nature of “test anxiety”: past, present, and future. Past: I didn't study enough. Present: I won't be able to answer the questions. Future: A low score is going to be a disaster.
贾斯敏刚刚列举了“考试焦虑”的三大特点：过去、现在和未来。过去：我学习不够。现在：我答不上来。未来：考不好将是一场灾难。
enumerate
enumerate /ɪˈnjuː.mə.reɪt/ 表示“列举，枚举”，英文解释为“to name things separately, one by one”举个🌰：He enumerated the benefits of the insurance scheme. 他列出了这项保险方案的种种益处。
-fold
-fold /fəʊld/ 表示“由…部分组成；…倍”，英文解释为“having the stated number of parts, or multiplied by the stated number”如：threefold 3倍。
All of these have a common root: The word “anxiety” derives from the Latin cognate, angustus, meaning narrowing or constriction. In all three cases the “narrowing” or “constriction” describes what's happening in Jasmine's nervous system. Basically, the sympathetic branch—fight-or-flight—has switched on, her blood vessels have constricted, and her muscles have contracted as if she's preparing to do battle or run away. This is exactly the opposite of what will be required of Jasmine when she's taking the test: She'll be sitting in a chair, reading and answering questions. Hard to do when her whole nervous system is screaming, Get me out of here!
所有这一切都有一个共同的根源：“焦虑”一词源于拉丁语同源词“angustus”，意为收窄或收紧。在这三种情况下，“收窄”或“收紧”描述的是贾斯敏神经系统中正在发生的事情。总的说来，“战斗或逃跑”的交感神经系统已经激活，她的血管已经收缩，肌肉紧张，就好像她准备战斗或逃跑一样。这与贾斯敏考试时所需的完全相反：坐在椅子上，阅读并答题。而当她的整个神经系统都在尖叫“快让我离开这里”时，就很难做到了。
derive
derive /dɪˈraɪv/ 表示“从…中得到，从…中获得”，英文解释为“to get something from something else”举个🌰：She derives great pleasure from playing the violin. 拉小提琴能让她获得极大的乐趣。
📺英剧《唐顿庄园》（Downton Abbey）中的台词提到：Lord Gillingham thought Lady Mary might derive benefit from it. 吉利安姆子爵觉得玛丽小姐去参加一下有好处。
📍《经济学人》（The Economist）一篇讲述2020年诺贝尔经济学奖的文章中提到：Mr Milgrom (whose doctoral thesis was supervised by Mr Wilson) derived a number of important lessons from his analyses. 米尔格罗姆（威尔逊是他的博士论文导师）通过分析得出了许多重要经验。
cognate
cognate /ˈkɒɡ.neɪt/ 作形容词，表示“（语言或词语）同源的，相关的，类似的”，英文解释为“Cognate languages and words have the same origin, or are related and in some way similar.”举个🌰：The Italian word "mangiare" (= to eat) is cognate with the French "manger". 意大利语中的 mangiare（吃）与法语中的 manger 一词同源。
作名词，表示“同源词”，英文解释为“a word that has the same origin as another word, or is related in some way to another word”
constriction
constriction /kənˈstrɪk.ʃən/ 表示“限制；约束；收缩；压缩”，英文解释为“a limit, or the process of limiting or controlling something or someone”举个🌰：I hated the constrictions of school. 我讨厌过学校的约束。
动词：constrict /kənˈstrɪkt/ 表示“压紧；压缩；（使）收缩”，英文解释为“to become tighter and narrower, or to make something become tighter and narrower”举个🌰：He hated wearing a tie - he felt it constricted his breathing. 他讨厌戴领带——觉得它勒得人呼吸困难。
sympathetic
sympathetic /ˌsɪm.pəˈθet.ɪk/ 1）表示“有同情心的，同情的；（书或电影中的人物）能引起共鸣的，让人同情的，让人有同感的”，英文解释为“used to describe someone who shows, especially by what they say, that they understand and care about someone else's suffering”举个🌰：He suffers from back trouble too, so he was very sympathetic about my problem. 他自己也受到背痛的困扰，所以他对我的烦恼深表同情。
2）表示“支持的，赞同的”，英文解释为“agreeing with or supporting”举个🌰：Did he give your proposal/complaints a sympathetic hearing? 他是以赞同的态度倾听你的建议/投诉吗？
📍词源和词根：来自古希腊语的"sympatheia"，"sym-"是"共同的"的意思，"patheia"是"感觉，情感"的意思。派生词：sympathetically, sympathy，常用短语：sympathetic listeners 有同情心的听众。
📍在这个上下文中，“sympathetic”指的是“交感神经系统”（sympathetic nervous system）的一个分支。交感神经系统是自主神经系统的一部分，负责控制身体的“战斗或逃跑”（fight-or-flight）反应。当一个人面临压力、危险或其他激烈的情绪刺激时，交感神经系统会被激活，导致心率加快、血管收缩和肌肉紧张，从而准备身体应对紧急情况。
branch
branch /brɑːntʃ/ 1）表示“分支机构；分部；分行；分店”，英文解释为“one of the offices or groups that form part of a large business organization”举个🌰：He used to work in the local branch of a large bank. 他曾在一家大型银行设在当地的分行工作。
2）表示“一部分；支族，旁系”，英文解释为“a part of something larger”举个🌰：Immunology is a branch of biological science. 免疫学是生物科学的一个分支。
3）表示“（血管）分枝”，英文解释为“a smaller blood vessel or nerve that grows out of the main part”
fight-or-flight
表示“或战或退（指面对危险时的反应，要么留下应对要么逃走回避）；人体分泌荷尔蒙肾上腺素于血液中以做出战斗或逃跑等应对压力之身体活动的非自主性反应”，英文解释为“used to describe the reaction that people have to a dangerous situation, that makes them either stay and deal with it, or run away”。
📍战或逃反应（Fight-or-flight response）是心理学和生理学概念，为1929年美国生理学家怀特·坎农（Walter Cannon）所提出，其发现动物机体面对威胁时通常会激起神经和腺体的反应产生应激（压力），使躯体做好防御、挣扎或者逃跑的准备。后来，这一反应被认为是脊椎动物以及其他生物应激反应的最初阶段。（Wikipedia）
blood vessel
blood vessel /ˈblʌd ˌves.əl/ 表示“血管”，英文解释为“any of the tubes through which blood flows in the body”
contract
contract /ˈkɒn.trækt/ 1）作名词，表示“合同；契约”，英文解释为“a legal document that states and explains a formal agreement between two different people or groups, or the agreement itself”如：a contract of employment 雇用合同。
2）作动词，熟词僻义，表示“染（重病）”，英文解释为“If you contract a serious illness, you become ill with it.”如：to contract a virus/a disease 感染病毒/疾病。
🎬电影《震荡效应》（Concussion）中的台词提到：of contracting a brain related injury such as dementia, Alzheimer's, depression or CTE? 造成相关的大脑损伤，如痴呆、阿尔茨海默氏症，抑郁症，或CTE？
3）表示“（使）收缩；（使）缩小；（使）缩短”，英文解释为“to make or become shorter or narrower or generally smaller in size”举个🌰：In spoken English, "do not" often contracts to "don't". 在英语口语中，do not 常常缩略成 don't。
scream
scream /skriːm/ 表示“（尤指因恐惧、兴奋、愤怒等强烈情绪而）尖叫，惊呼”，英文解释为“to cry or say something loudly and usually on a high note, especially because of strong emotions such as fear, excitement, or anger”举个🌰：A spider landed on her pillow and she screamed. 一只蜘蛛爬上了她的枕头，她惊叫起来。
To transform Jasmine's test anxiety I trained her to turn on her parasympathetic nervous system.
为了缓解贾斯敏的考试焦虑，我训练她激活副交感神经系统。
transform
transform /trænsˈfɔːm/ 表示“使彻底改观；使大变样”，英文解释为“to change completely the appearance or character of something or someone, especially so that that thing or person is improved”举个🌰：The reorganization will transform the entertainment industry. 这次重组将使娱乐业大为改观。
parasympathetic
parasympathetic /ˌpær.ə.sɪm.pəˈθet.ɪk/ 表示“副交感神经的”，英文解释为“relating to the parasympathetic nervous system (= the system that controls functions that cannot be controlled, such as slowing the heart beat and producing tears)”举个🌰：The parasympathetic nervous system opposes the effects of the sympathetic nervous system. 副交感神经系统的作用与交感神经系统相反。
Commonly known the “rest and digest” branch, the parasympathetic nervous system plays an important role in thinking and learning by promoting a state of relaxation and calmness that is conducive to cognitive functioning. When the parasympathetic nervous system is activated, it reduces stress and anxiety, which can help to improve focus, attention, and concentration. It also promotes the release of acetylcholine, a neurotransmitter that is essential for learning and memory.
俗称“休息和消化”分支的副交感神经系统，通过促进有利于认知功能的放松和平静状态，在思考和学习中发挥着重要作用。当副交感神经系统被激活时，它能能够减轻压力和焦虑，从而有助于提高专注力、注意力和集中力。它还促进乙酰胆碱（acetylcholine）的释放，这是一种对学习和记忆至关重要的神经递质。
digest
digest /daɪˈdʒest/ 作动词，1）表示“（使）消化”，英文解释为“to change food in your stomach into substances that your body can use”举个🌰：Sit still and allow your meal to digest. 静静地坐着，让胃里的食物消化消化。
2）表示“理解，吸收（信息）”，英文解释为“to read or hear new information and take the necessary time to understand it”举个🌰：This chapter is so difficult to digest, I'll have to read it again later. 这一章不容易理解消化，稍后我还得再看一遍。
作名词，表示“文摘，摘要;文汇，简报”，英文解释为“a short written report providing the most important parts of a larger piece of writing, or one containing recent news”举个🌰：A digest of the research findings is now available. 研究成果的简报已经出来了。
conducive
conducive /kənˈduː.sɪv/ 表示“有利的，有助的，有益的”，英文解释为“If one thing is conducive to another thing, it makes the other thing likely to happen.”举个🌰：Make your bedroom as conducive to sleep as possible. 把你的卧室尽可能地布置得有助于睡眠。
📍《经济学人》（The Economist）一篇讲述疫情后影响的文章中提到：Wherever or however people end up working, the experience of living in a pandemic is not conducive to creative thought. 无论人们最终困在何地以何种方式工作，疫情期间的生活体验都不利于创造性思维。
cognitive
cognitive /ˈkɒɡ.nə.tɪv/ 表示“认知的；感知的；认识的”，英文解释为“Cognitive means relating to the mental process involved in knowing, learning, and understanding things.”举个🌰：As children grow older, their cognitive processes become sharper. 随着孩子们长大，他们的认知过程也变得越来越敏锐了。
concentration
concentration /ˌkɒn.sənˈtreɪ.ʃən/ 除了表示我们平常熟悉的“专注、专心；关注、重视；集中、聚集”等，还可以表示“浓度”，英文解释为“the exact amount of one particular substance that is found in another substance”举个🌰：High concentrations of toxic elements were found in the polluted areas. 在被污染地区发现了高浓度的有毒元素。
neurotransmitter
neurotransmitter /ˌnjʊə.rəʊ.trænzˈmɪt.ər/ 表示“神经传递素（神经细胞用来在相互之间及向肌肉组织传递信号的化学物质）”，英文解释为“a chemical that carries messages between neurons or between neurons and muscles”
Breathing, Grounding, and Sensing 呼吸、接地和感知
There are three simple tools for engaging the parasympathetic branch: breathing, grounding, and sensing. Breathing means a steady flow of inhale and exhale (more directed to the belly than the upper chest); grounding means feeling the chair and the floor supporting you; and sensing means turning on and tuning in to one or more of the five senses.
激活副交感神经系统有三种简单的方法：呼吸、接地和感知。呼吸指的是平稳地吸气和呼气（更多地指向腹部而非上胸部）；接地指的是感受椅子和地面的支撑；感知指的是激活并专注于五感中的一种或多种。
ground
ground /ɡraʊnd/ 作名词，表示“地，地面”，英文解释为“the surface of the earth”举个🌰：I sat down on the ground. 我坐在地上。
作动词 1）表示“使停飞；阻止…起飞”，英文解释为“to prevent an aircraft from taking off”举个🌰：All planes out of Tehran have been grounded by the accident. 所有由德黑兰起飞的飞机均因此事故而停飞。
2）表示“（使）搁浅，触海底”，英文解释为“when a boat grounds or sth grounds it, it touches the bottom of the sea and is unable to move”举个🌰：The fishing boat had been grounded on rocks off the coast of Tehran. 渔船在德黑兰海岸外礁石上搁浅了。
inhale
inhale /ɪnˈheɪl/ 表示“吸气；吸入”，英文解释为“to breathe air, smoke, or gas into your lungs”举个🌰：She flung open the window and inhaled deeply. 她打开窗户，深深地吸了口气。
exhale
exhale /ɛksˈheɪl/ 表示“呼气；呼出，吐出（肺中的空气、烟等）”，英文解释为“When you exhale, you breathe out the air that is in your lungs.”举个🌰：He sat back and exhaled deeply. 他仰坐着深深地呼气。
belly
belly /ˈbel.i/ 表示“腹部；肚子”，英文解释为“the part of the body below the chest”。
📍tummy表示“胃，肚子”，英文解释为“the stomach, or the lower front part of the body”如：a tummy ache 肚子痛。
five senses
five senses 五感：大多数动物具有的五种主要感官，包括视觉、听觉、嗅觉、味觉和触觉。
In more than 40 years of coaching test-takers, I have observed how often they hold their breath, how tense and ungrounded they are, and how unaware they are of feeling the touch of clothes on their own bodies. No wonder people are exhausted by the end of a long test! They've been fighting the most important requirement for taking the test: to be present. They just want to escape. When they use the three calming tools, they create the state necessary for sitting still, thinking, remembering, reasoning, and, ultimately, answering questions.
在辅导考生40多年的过程中，我观察到他们经常屏住呼吸，非常紧张，没有接地感，也意识不到衣服在自己身上的触感。难怪在漫长的考试结束后人们会筋疲力尽！他们一直在与参加考试最重要的要求作斗争：保持在场。他们只想逃避。当他们利用这三种让自己平静下来的方法时，他们就会创造出静静地坐着、思考、回忆、推理以及最终答题所需的状态。
hold your breath
表示“屏住呼吸”，英文解释为“to keep air in your lungs and not release it so that you need more”举个🌰：How long can you hold your breath under water? 在水下你能屏住呼吸多长时间？
exhausted
exhausted /ɪɡˈzɔː.stɪd/ 表示“极其疲惫的；精疲力竭的”，英文解释为“extremely tired”举个🌰：Exhausted, they fell asleep. 他们精疲力尽，倒头就睡。
Students—and other test takers—need to practice using the calming tools while they are studying and taking practice tests or question samples. Practicing using the tools replaces the old habit (of constricting, tensing, and wanting to flee) with the new habit designed to stay calm and get the job done.
学生以及其他考生在学习和模拟考试或做样题时，需要练习利用这些让自己平静下来的方法。练习利用这些方法，可以改变以往紧张、焦虑、想逃避的旧习惯，帮助形成新习惯：保持冷静并完成任务。
We all face countless tests in everyday life. Unexpected, unwanted things happen to everyone. Wouldn't it be a whole lot better—and wouldn't we live a whole lot longer—if we faced the tests by being calm? In case you're wondering, the answer is “Yes!”
在日常生活中，我们都面临着无数的考验。每个人都会遇到意想不到、不愿看到的事情。如果我们冷静地面对考验，是否会更好呢？是否会活得更长呢？如果你想知道答案，答案是“是的！”
But the real question is: Instead of amping students up through endless comparison and competition, why don't we teach them how to stay calm?
但真正的问题是：我们为什么要通过无休止的比较和竞争让学生感到焦虑，而不教他们如何保持冷静呢？
amp up
amp /æmp/ up 表示“加大；加强；增强，激发（特别是指增加能量、兴奋或紧张感）”，英文解释为“to make something stronger, more extreme, or more exciting”举个🌰：They are amping up the pressure on their opponents. 他们正在给对手施加更大的压力。
在这个上下文中，amping students up指的是通过不断的比较和竞争来激发或加剧学生的紧张感和竞争心态。
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