Name: 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)
Uploaded: 2022-01-11T21:01:10.000Z
Duration: 4 min 37 s

情態副詞

No matter how prepared you are for the exam, you can't help but feel some anxiety, you know, like the butterflies in your stomach and potentially forgetting everything.

無論在考前準備的多充分，你難免還是會感到焦慮。你心情和胃被翻攪得七上八下，還可能腦筋一片空白。

Feeling some anxiety is normal as your body releases adrenaline in times of stress which actually triggers your "fight-or-flight" response.

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，並會觸動你的「戰鬥或逃跑」反應。

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

以下是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是普遍的問題。

One study found that out of 1300 people questioned, 96% say that they've experienced exam anxiety at some point in their lives.

有一個研究發現，在 1300 名受訪者中有 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 students who were deemed "highly anxious" perform 12% worse on the exam than those who were slightly anxious or not anxious at all.

與此同時另外一項研究發現被判定為「高度焦慮」的學生，表現得比輕度焦慮或是毫無焦慮的學生要差上 12%。

Exam anxiety, like all anxiety, is a spectrum, meaning that there's all sorts of symptoms in varying levels of feelings.

考試焦慮就跟其他的焦慮症一樣，不同程度的焦慮感受下會有不同的症狀。

Some people may just feel their heart beating a little bit, while others are completely debilitated with nausea and vomiting before every exam.

有些人只會覺得自己心跳加快，但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 six hours of sleep is crucial before an exam.

在考試前一晚最少睡上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的挑戰充滿信心。

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

如果想要成功，熬夜是一個超大禁忌。

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

Mitch，你有沒有看那個... 你現在是要睡了嗎？

Studies have actually shown that those who has a balanced diet up to one week before an exam actually performed better than those who have a high meat or high protein diet.

研究顯示，那些在考試前一週飲食均衡的人，實際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。

順帶一提，老兄，這是你的午餐。

In fact, it's best to have a breakfast that's high in fiber and high in carbohydrates, so that the energy is released slowly and your brain doesn't crash in the exam.

事實上，早餐時最好吃富有高纖維以及碳水化合物的食物，如此一來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 energy quickly means losing your concentration, which means you might start to panic when you can't even answer the easy questions.

快速失去能量表示專注力也會跟著流失，讓你可能會開始感到恐慌到甚至無法回答簡單問題的程度。

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，並舒緩考試焦慮。

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

但這只有在幫自己設下實際一點的目標時才適用。

Now, we're not telling you to lower your expectations, but it is not mentally healthy to expect a 100% on all of your exams.

我們的意思不是要你降低你對自己的期待，但每次考試都想著要得滿分並不是個健康的心態。

So, while feeling confident for an exam is important, it's essential that you keep your feet planted on the ground.

所以，雖然對考試感到自信相當重要，但對目標保持實際也是必要的。

To help destress, trying picture yourself in a happy moment, whatever that might be, and then quickly switch to imagining yourself in the exam room.

為了幫助舒緩壓力，試著想像自己的一些快樂的時刻，然後很快的把這個想像轉換回到試場中。

我在一條船上，有許多鯨魚環繞著我。

One comes up to me and lets me pat it, and he playfully splashes me and winks.

還有一隻游到了我的身邊讓我拍拍他，而他調皮地對我潑了點水後眨了眨眼。

他愛我，而我也對他相同的感受。

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.

這會幫助你的大腦把這些快樂個感受與考試本身做連結，並幫你準備好面對接下來的挑戰。

In addition, before the exam, trying picture questions that you've already studied the answers to so that will boost your confidence going in.

另外，在考試前，試著想像那些你已經準備過的問題，這會讓你有更多的自信。

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

說到事前準備，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. This will also ensure you aren't late.

如果試場不是在你的教室，記得確保你在考試前幾天去看一下考場。這也能確保你當天不會遲到。

By seeing the setting beforehand, it will help your brain be at ease during the exam, help you feel more confident and perform better.

事前勘察環境能幫助你的大腦在考試中更加放鬆，並幫助你感到更有自信且表現得更好。

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

還有，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 lowers your self-confidence.

畢竟朋友圈中總是會有那種喜歡潑人冷水，打擊別人信心的人。

This combine with your past experience on the exams which might not have always been good, can low your self-confidence moving into the exam.

這種冷嘲熱諷加上過去在考場上的失利經驗，可能會讓你在準備進行考試時使你的信心低落。

A helpful trick is to write down these insecurities on a piece of paper, and then right below them write down a rebuttal which makes you feel confident, then crumpled that paper and throw it away.

在這裡可以用上一個很有用的小技巧，就是在一張紙上寫下你感到沒有安全感的事情，然後在那下面寫下你的反駁，讓你自己感到有信心，接著把那張紙揉成一團丟掉。

People say I have a bad memory, but I have never forgotten somebody's birthday.

人家都說我記性很差，但我從沒有忘記過誰的生日。

This can help you build confidence before a test, and these symbolic gestures are actually effective.

這可以幫助你在考試前建立信心，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 did better than those who didn't.

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，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 with confidence and feel like much less anxious.

希望這些科學的小撇步能夠幫助你在考試時擁有信心，並減少你的焦慮感。

And unlike most trends, science is logical that never ends. Science never goes out of style! - Like the T-shirt!

與大部分的潮流不同，科學充滿邏輯性且永不終結。科學永遠不會退流行！ - 就像這件 T 恤一樣！

If you like the T-shirt we're wearing today, which says "Science never goes out of style", the beautiful ASAP Science logo, you can find out how you can get them in the descriptions below.

如果你喜歡我們今天穿的這件寫著「科學永遠不會退流行」，上面還有 ASAP Science 精美標誌的衣服的話，你可以到下面的資訊欄找到入手的方法。

We just launched them, they are only available for couple of weeks, so make sure you check it out now.

我們才剛剛推出，而且只會限定販賣幾個星期而已，所以記得趕快去看看囉。

Make sure you follow us on Instagram and Twitter, and we'll see you soon for an awesome new video. Peace!

請在 Instagram 以及 Twitter 上追蹤我們。那我們就在下次超棒的影片再見啦！感謝！