We've all been there - tapping our pencil, bouncing our knees, wiggling our feet- filled with test anxiety right before the big test. When you're sitting in the desk, it's a little too late to manage your stress physically. Sure, you can take some calming breathswhile tensing and relaxing those muscles, but the toughest test anxiety war can be waged in your head.

我們都有過這樣的情況：在一場大考之前焦慮不已，敲筆、拍膝蓋或者晃腳。當你坐在書桌前時，再去解決生理上的壓力已經有點遲了。當然，你可以通過收緊和放松肌肉來深呼吸，使自己鎮(zhèn)定，但是，你腦海中的考試焦慮會進行得如火如荼。

The following five test anxiety tips will help get those nerves settled right before you take the big test. So read on!

下面的五個應對考試焦慮的建議可以幫你在大考前放松神經。讀下去吧！

Test Anxiety Tip #1: Set Realistic Expectations.

建議一： 制定符合實際的期望

You may never score perfectly on the SAT, GRE, or GMAT and you know what? That's okay! Drop the image of who you think you should be. Before you head to the testing center, set a realistic goal for yourself (no one else) before you ever arrive. Practice with a test booklet, so you know what you can and can't do. Part of your test anxiety may be coming from lofty expectations.

你可能永遠不會在學業(yè)能力傾向測驗、研究生入學考試或研究生管理專業(yè)入學考試中表現(xiàn)得完美無缺。你知道嗎？那也沒關系呀！將你腦海中對自己的定位抹去。在你參加考試之前，為自己（而非別人）設定一個符合實際的目標。做做測試手冊，你就可以知道自己的能力范圍了。你的考試焦慮有一份可能來自過高的期望。

Test Anxiety Tip #2: Say, "I choose to."

建議二：你可以說：“我選擇去。”

Instead of saying "I have to take this test," wrap your lips around this phrase: "I choose to take this test." By focusing on the fact that the test you're taking is set up by your own design, you take ownership of the stressor and that possession can have a relaxing effect, calming your test anxiety down a little bit.

Test Anxiety Tip #3: Use Positive Imagery

與其說“我不得不參加這次考試”，還不如說“我選擇參加這次考試?！比绻惆炎⒁饬性趨⒓涌荚囀浅鲇谧约阂庠高@個事實上，你就會成為壓力的主導者，從而使得自己放松下來，也使自己的考試焦慮緩解。

Obviously, the most relaxing place in the world is not a classroom – all those right angles and hard textures don't make for serenity. But if you can mentally transport yourself to a place that is soothing to you from the comfort (or lack thereof) of your desk chair,? you can ease some of the test anxiety building inside of you. Bury your toes in imaginary sand. Feel the warmth of the sun on your shoulders. Listen for the lap of waves breaking against a warm beach. Pour yourself mentally into a hammock by the beach and calm your nerves a little bit. You'll be surpirsed how much test anxiety you can alleviate by just transporting yourself to a place without a ticking clock.

顯然，世界上最使人放松的地方絕不是教室。教室里那些直角和堅硬的質地不會使人平靜。但是，如果你可以利用舒適的（或者不是）椅子在心理上將自己帶到一個安寧的地方，從而緩解一些內心的考試焦慮。發(fā)揮你的想象力吧。感受肩上陽光的溫暖，聆聽波浪拍打在溫暖沙灘上的聲音。想象你自己是在海灘上的吊床上，一點點地鎮(zhèn)靜下來。你會驚訝地發(fā)現(xiàn)，通過想象自己置身于一個地方可以大大減輕自己的考試焦慮。

Test Anxiety Tip #4: Repeat an Uplifiting Phrase

建議四：重復加油口號

Much of our test anxiety comes from our own lack of confidence, and since your cheering section can't sit with you during the test and root for you, you're going to have to boost your own morale. One good strategy? Make like the monk, and repeat a positive mantra. Try a phrase like, "I can do this," or "I deserve to achieve my goals." Say something positive to yourself for a quick confidence boost, and who knows! You may just start believing it.

我們的考試焦慮很大一部分源于缺乏自信，因為你不可能在考試時讓啦啦隊坐在旁邊為你打氣，你就得自己給自己鼓勁。這是個好主意吧？你要像個和尚一樣，嘴里不停地重復著積極的咒語。你可以試試這樣的話：“我可以做到”或“我應該實現(xiàn)自己的目標?！睂ψ约赫f些積極的話來快速地激發(fā)信心，誰知道呢！你也許就會開始相信了。

Test Anxiety Tip #5: Squash Negative Voices

建議五：拋開消極的想法

We all have them in our lives – the naysayers. Those people who aren't happy with their own lives and want to pull us down into the muck. Maybe they've told you you'd never make it to grad school. Maybe they said you'd bomb the big test. Those thoughts can leave you burning with test anxiety.

生活中我們都會碰到搖頭族。這些人對自己的生活不滿意，還想把別人也一起拉下水。也許他們會告訴你說，你絕對不可能考上研究生。也許他們會說你會弄砸一場大型考試。這些想法都會使你陷入焦慮中。

Before testing, take a few moments to jot down the negative things you've heard on a scrap sheet of paper. Then, compose some rebuttals. If someone has always told you you'd never amount to much, then counter with the fact that you're sitting for this big test, one that could possibly alter your future for the better. Maybe someone else told you your test was impossible to ace. Write down the name of the test prep aid you used to prepare yourself.

考試之前，你可以在一張廢棄的紙張寫下這些負面的東西，然后，寫出反駁意見。如果有人總是對你說你沒什么了不起，你就可以用一個事實來反駁他們，就是你在準備一場可能會使你的未來變得更好的考試。也許其他人會告訴你，你不會通過這場考試。你可以寫下為考試所做的準備的事物的名稱。

As an added test anxiety relief, wad up the entire piece of paper and toss it into the trash.

為了更多地減輕你的考試焦慮，你可以將紙揉成一團，然后丟進垃圾桶。

聲明：本雙語文章的中文翻譯系滬江英語原創(chuàng)內容，轉載請注明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。