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  • No matter how prepared you are for the exam,

    無論你在考前準備的多充分

  • you can't help but feel some anxiety.

    你難免會感到焦慮

  • You know like the butterflies in your stomach and potentially forgetting everything.

    你知道就像是蝴蝶在你的胃裡亂飛的緊張感,還可能腦筋一片空白

  • Feeling some anxiety is normal as your body releases adrenaline in times of stress

    在壓力下你的身體自然會釋放出一些腎上腺素,因此讓你感到焦慮

  • which actually triggers your "fight-or-flight" response.

    這會觸動你的戰或逃反應

  • So here are some scientific tips to help you beat that exam anxiety.

    這裡有一些科學小撇步來幫助你克服考試焦慮

  • Exam anxiety is epidemic among students worldwide.

    考試焦慮對於全世界的學生來說都稀鬆平常

  • One study found that out of 1300 people questioned

    有一個研究發現,在 1300 名受訪者中

  • 96% say that they've experienced exam anxiety at some point in their lives.

    有 96% 的人都說在人生中經歷過考試焦慮

  • And this is a problem because another study found that

    與此同時另外一項研究發現

  • students who were deemed "highly anxious" perform 12% worse on the exam

    被判定為「高度焦慮」的學生,12% 表現得比較差

  • than those who were slightly anxious or not anxious at all.

    比起那些只有輕度焦慮或是沒有焦慮的學生

  • Exam anxiety, like all anxiety, is a spectrum,

    考試焦慮,就跟其他的焦慮症一樣,症狀以光譜呈現

  • meaning that there's all sorts of symptoms in varying levels of feelings.

    不同程度的感受中都會有各式不同的徵兆

  • Some people may just feel their heart beating a little bit

    有些人只會覺得自己心跳得快一點

  • while others are completely debilitated with nausea and vomiting before every exam.

    同時也有人會在每次考試前因為噁心、嘔吐而感到非常虛弱

  • Getting at least 6 hours of sleep is crucial before an exam.

    在考試前一晚最少睡六個小時是非常重要的

  • Making sure you're well rested will give you the confidence to face the challenge at hand.

    好好休息能確保你對於即將到來挑戰充滿信心

  • Pulling an all-nighter is a huge no no when it comes to your brain having the ability to succeed.

    當你想要成功時,熬夜是一個超大禁忌

  • Mitch, did you see Nikki slaying Miley ... are... you gonna sleep?

    Mitch,你有沒有看那個...你現在是要睡了嗎?

  • I need a solid 6 hours before my exam!

    我需要在考試前睡飽6小時!

  • Studies have actually shown that who has a balanced diet up to one week before an exam

    研究顯示,那些在考試前一週擁有健康飲食的人

  • actually performed better than those who have a high meat or high protein diet.

    事實上比起那些在考試前吃了許多肉類以及高蛋白的人表現得更好

  • I have seriously been studying so much. it's like eat, sleep like Hollison.

    我最近超認真念了很多書,我照 Hollison (一種安全健康食品) 一樣吃東西、睡覺

  • Hey, here's your lunch by the way.

    順帶一提,老兄,這是你的午餐

  • Ohhh, thanks!

    喔!謝啦!

  • What's glucose?

    葡萄糖是什麼?

  • In fact, it's best to have a breakfast that's high in fiber and high in carbohydrates

    事實上,最好吃富有高纖維以及碳水化合物的早餐

  • so the energy is released slowly and your brain doesn't crash in the exam.

    這樣你大腦的能量就能緩慢地釋放,好讓它不會在考試的時候崩潰

  • Losing your energy quickly means losing your concentration

    很快地失去你的能量表示失去你的專注力

  • which means you might start to panic when you can't even answer the easy questions.

    同時也表示你可能會開始很恐慌,甚至不知道如何回答那些超簡單的問題

  • Name.

    姓名

  • What's my name?

    我的名字是什麼?

  • Oh god what's the date?

    喔,天啊,今天日期是幾號?

  • Positive self-imagery has been known to boost confidence and lower exam anxiety.

    正面的自我投射能夠加強你的自信並且舒緩考試焦慮

  • But, it only works if you set yourself realistic goals.

    但這只有在你幫自己設實際一點的目標時才適用

  • I will get at least an 80% on this exam.

    我會至少完成80%的考試

  • I will not fart during the test.

    我不會在考試中放屁

  • And I will have a banana for lunch.

    然後我午餐會吃香蕉

  • Now, we're not telling you to lower your expectations

    我們的意思不是要你降低你對自己的期待

  • but it's not mentally healthy to expect a 100% on all of your exams.

    但想要百分百掌握所有的考試對你的心靈健康而言是不好的

  • So, while feeling confident for an exam is important

    所以,對於考試感到自信是很重要的

  • it's essential that you keep your feet planted on the ground.

    並且實際一些也是非常必要的

  • To help destress, trying picture yourself in a happy moment whatever that might be

    為了幫助舒緩壓力,試著想像自己的一些快樂的時刻,不管是什麼

  • and then quickly switch to imagining yourself in the exam room.

    然後很快的把這個想像轉換回到試場中

  • I'm on a boat with whales around me.

    我在一條船上,有許多得鯨魚環繞著我

  • Humpback fin whales!

    座頭鯨!

  • Hector, even a blue whale.

    媽啊,還有藍鯨

  • One comes up to me and lets me pat it.

    還有一隻由來我身邊讓我拍拍他

  • And he playfully splashes me and winks.

    牠多有趣、向我潑水還對我眨眼

  • He loves me and I'm one with him.

    牠愛我,而我是牠的一分子

  • Also, Glycine, alanine, valine, leucine are all nonpolar assets and this is how you drop them in an exam.

    還有!甘胺酸、胺基丙酸、草胺酸、白胺酸全都是非極性的,這就是你如何征服考試啦

  • This helps your brain to associate those happy feelings with writing the exam and primes you to be ready.

    這會幫助你的大腦連接那些快樂的感覺並且給你已經準備好了的暗示

  • In addition, before the exam, trying picture quesitons that you already studied the answers to

    甚至,在考試前,試著想像那些你已經研讀過的答案

  • so that will boost your confidence going in.

    這會讓你有更多的自信

  • Speaking of priming, it's important that you familiarize yourself with the exam room.

    說到提示,熟悉試場也是很重要的

  • If the exam room isn't your classroom, make sure you take a short field trip there few days before.

    如果試場不是在你的教室,確保你在考試前幾天去看一下考場

  • This will also ensure you aren't late.

    這也會確保你不會遲到

  • By seeing the setting beforehand, it will help your brain be at ease during the exam

    透過事前看過所有的設備,這會幫助你的大腦在考試中更和緩

  • Help you feel more confident and perform better.

    幫助你感到更有自信並且表現得更好

  • Wow, hopefully you have a good circle of friends and study buddies you can work with.

    哇!希望你有一群很好的朋友以及學習夥伴

  • There's always that one Debbie Downer on the group that kind of lower your self-confidence.

    你的朋友圈中總是會有那個一直打擊你信心的人

  • This combine with your past experience on the exams which might not have always been good,

    這會使你連結以往不好的考試經驗

  • can low your self-confidence moving into the exam.

    而降低你在考試時的自信

  • A helpful trick is to write down these insecurities on a piece of paper,

    有一個很有用的小技巧,就是在一張紙上寫下你沒有安全感的事情

  • and then right below them write down a rebuttal which makes you feel confident,

    然後在那下面寫下你的反駁,讓你自己感到有信心

  • then crumpled that paper and throw it away.

    然後把那張紙揉成一團丟掉

  • People say I have a bad memory,

    人家都說我記性很差

  • but I have never forgotten somebody's birthday.

    但我從沒有忘記過誰的生日

  • This can help you build confidence before a test.

    這可以幫助你在考試前建立信心

  • And these symbolic gestures are actually effective.

    而這些象徵性的行為其實是真的有效的

  • One study found that anxious students who wrote down their worries before a test

    一個研究發現,若學生在考試前把他們所擔心的事寫在紙上

  • did better than those who didn't.

    會比那些沒有做的人表現得更好

  • Hopefully these scientific tips will help you go into your exam

    希望這些科學的小撇步能夠幫助在考試時

  • with confidence and feel like much less anxious.

    擁有信心並且感到比較沒有那麼焦慮

  • And unlike most trends, science is logical that never ends

    而且不像是大部分的潮流,科學是永遠不會停止的邏輯

  • Science never goes out of style! (Like the T-shirt)

    科學永遠不會退流行! (就像這件T-shirt說的)

  • If you like the T-shirt we're wearing today

    如果你喜歡我們今天穿的這件衣服

  • which says "Science never goes out of style"

    寫著「科學永遠不會退流行」的這件

  • The beautiful lace on Science half logo,

    這個有超好看蕾絲「科學」字樣

  • You can find out how you can get them in the descriptions below.

    你可以在下面的說明找到方法

  • We just lauched them, they are only avaliable for couple of weeks.

    我們剛剛推出,只限定幾週可以買而已

  • So make sure you check it out now.

    所以快點去看一下

  • Make sure you follow us on Instagram and Twitter,

    請在Instagram以及Twitter上追蹤我們

  • And we'll see you soon for an awesome new viedo. Peace!

    那我們就在下次超棒的影片再見啦!感謝!

  • And the Oscar goes to...

    奧斯卡獎得主是....

No matter how prepared you are for the exam,

無論你在考前準備的多充分

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要考試了超緊張!七個克服考試焦慮的小撇步!(7 Tips To Beat Exam Anxiety)

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    Vivi Lee 發佈於 2018 年 01 月 04 日
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