临考焦虑怎么破？

小白老师说：今天高考，或许这个视频已经来不及帮助考生们减少考试焦虑，但希望能让家长们淡然一些。如果你刚好准备考博，强烈建议收藏。

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It's normal to feel anxious before a test, presentation, or when you are writing a paper. You might feel anxious, jittery, or your mind might go blank while you're testing.  Afterwards you might leave feeling wiped out and feeling certain you didn't do well. Your mind might go through the test over and over, rehashing all of your answers.

考试、演讲或写一篇论文前会感到焦虑，这是很正常的。你可能会感到焦虑、紧张，或者你的大脑在考试时变得一片空白。后来这种感觉可能会消失，你必然认为是你没有做好。你的大脑会一遍又一遍的重复这个考试，重新处理所有的答案。

Experiencing this anxiety may leave you feeling like you didn't have a fair opportunity to demonstrate everything you knew on the test and that can be frustrating.

经历这种焦虑会让你觉得自己没有获得公平的机会，让你在考试中展示你的所学，这是令人沮丧的。

Dr. Sian Beilock in her book Choke talks about reasons why test anxiety can get in the way of our performance. When people start to worry excessively, it robs them of brainpower, particularly working memory. 

思安·贝洛克博士在她的著作《阻塞》中谈到考试焦虑会影响我们表现的原因。当人们开始过度担心，这会剥夺他们的智力，特别是工作记忆。

Working memory is like your personal post-it note. We stick information on it for temporary storage while we are working through an answer on a test.  But when we experience test anxiety,  our mind can get clogged up with worries. 

工作记忆就像你的个人便利贴。我们考试时得出一个答案，就把信息粘贴在上面临时存储。但当我们有了考试焦虑，我们的大脑就会被焦虑堵塞了。

Worrying triggers our fight-or-flight response and a cascade of stress hormones, which further compromise our abilities to read and respond to the exam in a calm way.

焦虑触发了我们“战斗还是逃跑”的反应和一连串的压力荷尔蒙，这进一步削弱了我们考试中冷静阅读和反应的能力。

The good news is that there are brief interventions you can do before and during tests to increase your performance. 

好消息是可以在考前和考中采取短暂的干预措施，来提高你的表现。

Interventions that target our stress response like meditation and breathing exercises can decrease the negative impact of worrying on our brain. In one study by Beilock, students faced their exam score by five points just by meditating for 10 minutes before the exam.

针对我们压力反应的干预措施例如冥想和呼吸练习，可以降低焦虑对大脑的负面影响。在一项贝洛克研究中，面对考试的学生只是考前做了十分钟的冥想就提高了五分。

Want another way to reduce stress?

想知道其它的减压方法吗？

Write it down. If you take a few minutes to write down your worries and fears before an exam, it'll help clear them out of your brain and empty up space to focus.

写下来。如果你在考试前花几分钟写下你的担心和恐惧，将会帮助你从大脑中清除掉这些，为你的专注腾出空间。

Finally, reflecting on your values and important roles outside of your academic performance can help you remember that while this exam may be important to you, your life is infinitely bigger than just this test.

最后，反思你的价值观和你的学业成绩之外的重要角色，可以帮助你记住，虽然这次考试可能对你很重要，但你的人生比这个考试要大得多。

So take a few minutes and try each of these ideas before your next exam. Research has shown students have boosted their performance by a letter grade after using them.

所以，在你下一次考试前花几分钟尝试每一种方法。研究表明学生们在使用了这些方法之后，成绩都提高了一个等级。

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